Last video I gave some general ideas on how to set up your LEVEL 5 workouts when you were ready for them - guidelines and such.
Today, I thought it’d be helpful to show you actual EXAMPLES.
The first, we can call “Vanilla,” because it’s plain and reliable.
(Personally, I think training for Power Endurance is one of the smartest and healthiest ways you can train, if you set up your programming correctly. And that’s because it’s applicable to almost every area of your life.)
EXAMPLE #1:
GOAL: Power Endurance
EXERCISE: Double KB Clean + Jerk / Push Press
Use your 10RM.
Set your timer for 30 minutes.
Perform sets of 3.
Rest as necessary between sets.
Here’s the second, think of it as an “Ice Cream Sundae” more than one component and still delicious, but in a different way than “Vanilla.”
EXAMPLE #2:
GOAL: Power / Strength Endurance
EXERCISES: Multiple
STRUCTURE: [Strength] Circuit
A1. Double Front Squat
A2. Double Military Press
A3. Double Swing
A4. Double Push Press
Find a 10RM for each exercise, or use your 10RM for your weakest exercise.
Set your timer for 30 minutes.
Perform sets of 3 of each exercise.
Move from one exercise to the next, resting as necessary between sets.
[You can get 100 full programs similar to this here if you’d like, for a limited time only.]
Here’s the third, think of it as an “Ice Cream CAKE” - even more delicious [to some] than the “Sundae.”
EXAMPLE #3:
GOAL: Power / Strength Endurance
EXERCISES: Multiple
STRUCTURE: Complex*
[*COMPLEX: A series of compound exercises performed sequentially with the same weight and without rest. All reps for one exercise are completed before moving on to the next exercise in the sequence.]
Clean x 6
Press x 6
Front Squat x 6
Snatch x 6
Push Press x 6
Use your 12RM for your Press
Perform 3 sets.
Rest:
Beginner: As needed
Intermediate: Work:Rest = 1:4-5
Advanced: Workout:Rest =1:2
[You can get 20+ full programs similar to this here if you’d like.]
These are some ideas of how to structure your programs for your desired outcome.
Which is the best?
The one that matches your specific goals and skill level (Can do the Double Snatch, for example).
Hopefully you’ve found this helpful.
If you have any questions, comment below.
Stay Strong,
Geoff
Comments