This kind of workout plan you have never done! Leveling up your strength endurance.
- Goal: improving strength endurance
- Technical complexity: difficult
- 2-Day Split
- Duration: 90 – 120 minutes
- 2 times a week
This workout plan does not aim to increase muscle mass or raw strength. This plan purely focuses on increasing your ability to perform exercises that require explosive strength for only more than approximately 2 seconds at a time.
The workout is particularly beneficial for:
- hockey players
- football players
- baseball players
- martial arts enthusiasts
This program is comprised of using heavy weights, shortened rest times and a high volume. In order to achieve a high volume, it is recommended to compete 6-20 sets per exercise. The weight should be 60 – 70 % of your one rep max with 30 second rests, OR 80 – 85 % of your one rep max with 60 second rests (This is how you calculate your one rep max>>).
This workout plan follows a particular progression which focuses on increasing the weight little by little once you can manage completing the sets using clean techniques. On the other hand, you may shorten your recovery time as opposed to increasing weight depending on whether you started with slightly lighter weight or a longer recovery time.
Do the workout 2 times a week. Don’t rest for too long or the duration of the workout becomes rather long. Do the reps as fast as you can!
Strength Endurance Workout Day #1:
(Take turns to do variations “A” and “B”):
- Variation “A”
- Clean 15 x 2 reps
- Chin Ups (Underhand grip) 15 x 2 reps
- Bench Press 10 x 2 reps
- Deadlift 20 x 1 rep
- Your choice of abdominal exercise x 3 sets
- Variation “B”
- Dip 20 x 3 reps
- Front Squat 20 x 2 reps
- Barbell Bent-over Row 12 x 2 reps
- Barbell Behind Neck Press 6 x 4 reps
- Your choice of abdominal exercise x 3 sets
Strength Endurance Workout Day #2:
- Clean 20 x 1 rep
- Bench Press 8 x 2 reps
- Barbell Curl 6 x 3 reps
- Chin Ups (Underhand grip) 15 x 2 reps
- Squat 20 x 1 rep
- Your choice of abdominal exercise x 3 sets
The recommended duration of this program is 2 – 3 months.
Need a training diary?
If you want to save your time and support this site, you can buy a training diary below (printable image and excel sheet). By using training diary, you can track your progress and maintain your motivation and you don’t need to remember the exercises by heart.
Training diary as an excel sheet and printable picture.
Training diaries as an excel sheets and printable pictures.
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Looking for a different type of workout plan?
Source: http://www.bodybuilding.com/fun/wiggy1.htm
