Welcome to Workout of the Week, number 62. This time we have a two-day hybrid strength and anatomical adaptation workout.
What is that? As a recap, we had a similar setup in Workout of the Week number 25, where we did a three-day anatomical adaptation with strength maintenance. There we had two standalone anatomical adaptation sessions—workouts—and one strength maintenance. So this time it’s hybrid. I combined the two elements in one workout. So both workouts will have anatomical adaptation elements as well as strength maintenance elements. So that’s why it’s a hybrid program.
Okay, training goal: anatomical adaptation—also known as structural strength—but we want to maintain strength levels. For a few sports, that is quite important.
So what are the training variables? We have a training intensity of 40% to 70% of the one-rep max for the anatomical adaptation, and 85% to 90% of the one-rep max for the strength maintenance. The repetition ranges for the anatomical adaptation are 12 to 20, and for the strength maintenance, 2 to 4. The exertion is medium for the anatomical adaptation and hard for the strength maintenance. For the anatomical adaptation, we talk about a repeated effort, and for the strength maintenance, we talk about a maximum effort.
Let’s have a look at the exercises. The anatomical adaptation—it’s based on fundamental movements, but it’s also compound, multi-joint like most fundamental movements, but it’s also multi-planar. Yeah, it works in all three planes. It’s combined movements, and it combines bilateral and unilateral movements. The strength maintenance: fairly simple—based on the fundamental movements: squat, hinge, push, and pull. The exercise order goes from most complex to least complex.
If we have a look at more training variables, again, training frequency: two days a week. It’s a station training, including some complexes. It’s a full body training split.
How does it look? We’ll jump right into it.
Here we are inside our Workout of the Week 62: the two-day hybrid strength and anatomical adaptation workout. You download the PDF. You can read an overview. You get the table of contents. And then you can see the weekly structure. It’s two days a week, so we train on a Monday and a Thursday. You can obviously change it and adjust it for yourself, but that’s the structure I would follow if I could.
So here we have Workout Number One. We have three exercises. These are the strength focus: yeah, which is the front squat, the bench row, and the shoulder press. So a lower body push, an upper body pull, and an upper body push. And then we have a combination of the bench press alternating with dumbbells and the dumbbell single-leg RDL to forward lunge. Yeah, this is then the anatomical adaptation focus.
For the strength, we do three sets of four at 85% of the one-rep max. And for the anatomical adaptation, for the dumbbell bench press alternating, we do three sets of eight at 40% of the one-rep max. 40% here is 40% of the regular bench press. And for the single-leg RDL to forward lunge, we do three sets of six.
If we go to Workout Number Two, we can see a similar setup. But this time, we only have two exercises with the strength focus, which is deadlift and the bench press. So a lower body pull and an upper body push. And then we do three exercises in a complex for the anatomical adaptation focus, which is the deficit Bulgarian split squat to shoulder press, the inverted row, and the push-up to star hold. Yeah.
For our main strength lifts, we do three sets of four at 85%. And then for our anatomical adaptation focus: the deficit split squat to shoulder press—60%, three sets of six. But you can see here in bold, the shoulder press. So it’s based on the one-rep max of the dumbbell shoulder press. Then we have the inverted row: three sets of eight. And for the push-up to star hold, it’s three sets of six per side.
Once you download that PDF, you get a glossary explaining the terms. You can read about myself. You can also read what my former athletes, my athletes and former colleagues, and mentees have to say about me. And then last but certainly not least, you can join the membership. Inside the membership, you get the four-week periodized program. This is the first week of the four-week program. So inside the membership, you get the four-week program, plus considering we are in week 62, another 61 four-week training programs.
So let’s move back and finish that presentation. What are the next steps?
You download the PDF. You join the membership. And you like and subscribe. You can grab all workouts—all 62 workouts—here. You can watch the previous workout. If you haven’t already, you can subscribe again—last chance. Otherwise, I’ll see you next week with the next Workout of the Week, 63
