Hello and welcome to Workout of the Week, number 67. This time we have a two-day strength and strength endurance workout.
So what’s the training goal? We want to last longer—AKA strength endurance—and optimize strength. Yeah, so we want to maintain our maximum strength levels.
The training variables: Training intensity—strength endurance, 30% to 60% of the one-rep max, and for the maximum strength, 80% to 95% of the one-rep max. The rep ranges: 15 to 40 for the strength endurance, and 1 to 5 for the maximum strength. The exertion: medium for the strength endurance; hard to near maximum for the maximum strength. The training effort: it’s a repeated effort for the strength endurance and a maximum effort for the maximum strength.
If we look at the exercises, based on the fundamental movements of squat, hinge, push, pull, and lunge. And the exercises are ordered in a way to avoid accumulated fatigue. That’s especially important for the strength endurance part. Yeah.
Training variables: As the title suggests, two days a week. The strength endurance is done in a circuit training when we talk about training organization. And the maximum strength in this training program is a station training, including some complexes. The training split is a full body split.
How does it look? Let’s have a look, and we’ll jump right into it.
Here we are inside our Workout of the Week, number 67: the two-day strength and strength endurance workout. Yeah, you download the PDF. The weekly overview—yeah, so Workout Number One is dedicated to strength, strength maintenance, and Workout Number Two is dedicated to strength endurance.
So let’s have a look at Workout Number One: the maximum strength. Yeah, we do front squats and bench row, deadlift and bench press, Bulgarian split squat and shoulder press. You can see on the side: 1A-1B, 2A-2B, 3A-3B. These means they are ordered in complexes. Yeah, so you do one set of the first exercise, one set of the second exercise, and then do it in this way. So it’s three sets of three at 87.5% of the one-rep max for all exercises.
And if we go to Workout Number Two, the strength endurance, you can see here slightly different: 1A, 1B, 1C, 1D. That is circuit training. Yeah, so you do one set of the first exercise, followed by one set of the second exercise, followed by one set of the third exercise, until you complete all eight exercises. Between the exercises, you have one minute of rest. As you can see here, by the completion of the circuit, you get five minutes of rest. Yeah. And then you can see here we do 15 repetitions at 50% of the one-rep max for three sets. Yeah, and this is Workout Number Two.
You download the PDF. You get a glossary explaining the terms. You can also read a bit about myself if you’re interested. You can see what my athletes and former athletes have to say about me, my colleagues and mentees. And also, last but certainly not least, you get a chance to subscribe to the membership. Inside the membership, you get the full four-week periodized program. This was just the first week of the full four-week program. And considering we are in week 67, you get another 66 four-week workouts. Yeah.
So let’s move back and finish this presentation. What are the next steps?
You download that PDF. Number two: you join the membership. Number three: you like and subscribe. Here you can grab all previous workouts. You can also watch the previous workout. And if you haven’t already, you subscribe.
I’ll see you next week with Workout of the Week, number 68.
