Workout of the Week #77

3-Day Full-Body Anatomical Adaptation Workout

This strength training workout aims to work on structural strength, aka anatomical adaptation, and simultaneously maintaining strength levels.

This strength training workout focuses on 2 anatomical adaptation workouts a week, and 1 strength maintenance workout.

The exercises are multi-joint, multi-planar and combined movements for the anatomical adaptation workouts, and compound exercises focussed around the fundamental movements of squatting, hinging, pushing, pulling, and lunging for the strength maintenance workout.

This is the 1st week of a 4-week strength training program.

Check out how to use this strength training program

Strength Training Workout Summary

Training Goal: Strength Maintenance & Anatomical Adaptation

Training Intensity: 40-92.5% 1RM

Training Exertion: Moderate to hard

Training Split: Full-Body

Suitable for: All levels

Repetitions: 1-15

Training Effort: Maximum & Repeated

Welcome to Workout of the Week, number 77. This time we have a three-day full body anatomical adaptation workout with strength maintenance elements.

The training goal: anatomical adaptation—also known as structural strength—and maintain strength levels. Again, it’s a bit unusual because normally the anatomical adaptation is done by itself at the beginning of a season. However, for some sports, the maintenance of strength is of vital importance. That’s why I’ve added it here.

So training variables: Anatomical adaptation: 40% to 70% of the one-rep max. Strength maintenance: 87.5% to 92.5%. Rep ranges: 12 to 20 for the anatomical adaptation, and the strength maintenance, 1 to 3. The exertion is medium for the anatomical adaptation, and the strength maintenance: hard exertion. The effort is a repeated effort for the anatomical adaptation and the maximum effort for the strength maintenance.

Exercises—anatomical adaptation: Number one, it’s based on fundamental movements: hinge, squat, push, pull, lunge, and so on. Compound, multi-joint movements. Multi-planar movements. Yeah, so in different directions: linear, lateral, rotational, and combined movements. We’ll see that in a bit when we go into the workout itself. And also bilateral and unilateral movements.

The strength maintenance—that is based on squat, hinge, push, pull. Most complex to least complex is the exercise order.

Let’s see if we detect any more mistakes or typos from my end. Training frequency: three days a week. Lucky, no mistake here. It’s a station training, including some complexes. And the training split is a full body.

How does it look? Here we are, and we’ll jump right into it.

Here we are inside the workout: three-day full body anatomical adaptation with strength maintenance. So you get an overview, the table of contents. And then, in an ideal case, it’s three trainings on non-consecutive days. So typical: Monday, Wednesday, Friday or Tuesday, Thursday, Saturday. Yeah. And then we start with the strength maintenance as the first session, and then we do the two different anatomical adaptation sessions.

So how does it look? Strength maintenance workout. Yeah, very simple: back squat, bench row, Bulgarian split squat, bench press, and an RDL and shoulder press. Yeah, you see here complexes. So back squat and bench row is a complex. Then the Bulgarian split squat and the bench press is a complex. And then the RDL and shoulder press.

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