Dynamite article Dr. Ashori. I’ve been writing a similar themes article but different and I thought I’d share my workout from this AM given your outstanding list, description to add to a real world example. Not saying it is perfect but a real life, lived example while on a trip.
Walk to Juneau, AK club at 6 am. 1 mile.
Round 1. Leg press x 15 reps, 2 45 plates, 12 reps 4 plates, 10 reps 6 plates. Pull-ups, 16, 15, 14 reps. Bird dogs 12 reps eaxh side x3. All exercises follow each other and repeat 3x
Round 2. 35 lb single leg dead lift each side 8 reps, 35 lb dumbbells overhead Arnold press x 10, hanging L sit-ups x3, repeat 3x
Round 3. Horizontal row 10 reps (100,115,130 lbs), Seated Calf raises 165 lbs x 12 reps, 16 alternate side overhead medicine ball throws, repeat 3x
Strength, Power, and Endurance is a good general model. Endurance then breaks down to muscular endurance, power endurance, and aerobic endurance. I don't do well with power endurance work - I need days to recover.
Dynamite article Dr. Ashori. I’ve been writing a similar themes article but different and I thought I’d share my workout from this AM given your outstanding list, description to add to a real world example. Not saying it is perfect but a real life, lived example while on a trip.
Walk to Juneau, AK club at 6 am. 1 mile.
Round 1. Leg press x 15 reps, 2 45 plates, 12 reps 4 plates, 10 reps 6 plates. Pull-ups, 16, 15, 14 reps. Bird dogs 12 reps eaxh side x3. All exercises follow each other and repeat 3x
Round 2. 35 lb single leg dead lift each side 8 reps, 35 lb dumbbells overhead Arnold press x 10, hanging L sit-ups x3, repeat 3x
Round 3. Horizontal row 10 reps (100,115,130 lbs), Seated Calf raises 165 lbs x 12 reps, 16 alternate side overhead medicine ball throws, repeat 3x
10 minutes mobility.
1 mile walk back to hotel.
45 minutes total strength.
That's a heck of a workout! You pretty much condensed the perfect dose of strength, endurance, and power into 1 session. Impressive.
Ok I look forward to learning more! I’m definitely sensitive to certain types of workouts. I appear to have quicker recovery with lower reps.
Strength, Power, and Endurance is a good general model. Endurance then breaks down to muscular endurance, power endurance, and aerobic endurance. I don't do well with power endurance work - I need days to recover.
Ok! Is one power movement enough? I’ve neglected this in my training and starting to add again. Feels good.
It seems that power is easy to overtrain. With my coach we train it every few weeks and then take a break from it.