Welcome to Workout of the Week, number 80. This time we have a two-day-a-week power endurance and strength endurance workout. Highly debated topic, but it does definitely have relevance for a lot of athletes.
So what’s the training goal? Last power efforts or repeated efforts for longer—that’s the power endurance part. And then the strength endurance part is also lasting longer. Yeah. And this is taken from a program that I’ve done with a professional tennis player of mine in the past where we were in preparation for the Australian Open. We had the four-day-a-week power endurance and strength endurance workout, and that was in the general prep. And then in the special prep, we brought it down to two sessions, and this is what you will see right now.
So training variables: 0 to 5% of the one-rep max for the power endurance, and 30% to 60% of the one-rep max for the strength endurance. The power endurance—there is not really a rep range. The reps are timed: 10 seconds. And for the strength endurance: 20 to 30 seconds. The exertion: low to medium. The effort is a dynamic, ballistic effort for the power endurance and a repeated effort for the strength endurance.
Exercises—let’s talk exercises. Power endurance: you can see here, jumps and medicine ball throws. And strength endurance: we do the fundamental movements—squatting, hinging, pushing, pulling, and lunging. The exercises are ordered in order to avoid accumulated fatigue.
More training variables: two days a week. It’s a circuit training. That’s why it makes sense to order the exercises so we avoid accumulated fatigue. It’s a full body training split.
How does it look? Here we are, and we’ll jump right into it.
Here we are inside the two-day power endurance and strength endurance workout. You download the PDF. You can read the overview of that workout, the table of contents. And then you see here: Workout Number One, power endurance; Workout Number Two, strength endurance. Preferably more than one day of rest in between. Sometimes that’s not possible because of scheduling issues in sports. But ideally, you have it like this. But definitely you want to do the power endurance first and then the strength endurance second in the week. Okay.
Workout Number One. Here we have our power endurance. You can see on the left side the 1A, 1B, 1C, 1D. That is the so-called circuit training. The training organization can be station training or circuit training. This is the circuit training. So that means you do one set of the first exercise, move to one set of the second exercise, and so on and so on. Yeah, so you go from 1A to 1B to 1C to 1D until you’ve completed eight exercises. Then you take a longer break, and then you start the circuit all over.
So here we have our jump squats, the medicine ball lateral throw on the left side, then we have the medicine ball scoop, then we have the lateral throw on the right side. Then we have our step-up jumps—again, one leg forward, the left leg forward—medicine ball slam. Then we have the step-up jumps, other leg forward. And we finish with some reactive push-ups. Here you can see what I meant with the timed repetition. So I said in the presentation 10 seconds. Here it is 15 seconds. Should be between 10 and 15 seconds.
Workout Number Two. Here again, we see our circuit training approach on the left side: 1A, 1B, 1C, 1D, and so on. And then you see the exercises. So Bulgarian split squat—again, one leg forward. Then we have our push-ups. Then we have the Bulgarian split squat—now the other leg is forward. Then we have our inverted row, then the dumbbell shoulder press, the dumbbell single-arm single-leg Romanian deadlift again on one leg, and then we have the pullover, and then the dumbbell single-arm single-leg Romanian deadlift on the other leg.
And we do three sets of 20 with 40% of the one-rep max. And you get one minute to change from one exercise to the next, and at the end you get five minutes at the completion of the circuit.
So if you download that PDF, you get a glossary explaining the terms. You can read a bit about myself. You can read what other people have to say about me—my former athletes, my former colleagues, my mentees. And last but certainly not least, you get the four-week periodized program inside the membership. We’ll talk about that in a second.
So let’s move back and finish that presentation, as I said. What are the next steps?
As I said, you download that PDF. Number one: you join the membership. Inside the membership, you get the full four-week periodized program. This was just the first week. And you like and subscribe—you like the video, you subscribe to the channel. Here we go again: you grab all workouts. All of them are free. You get the previous workout. And if you haven’t already, you can subscribe here.
I’ll see you next week with the next Workout of the Week, then Workout of the Week 81.
