Strength endurance is the ability of muscles to exert force repeatedly or hold it for an extended period without fatigue. It represents a balance between maximal strength and endurance, allowing individuals to perform tasks efficiently over prolonged periods. This fitness component combines muscular strength, cardiovascular fitness.
Strength Endurance Week 2
Workout
Mechanical
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Warm-Up Blocks
Warm Up
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Active warm-up using controlled, fluid movements to take muscles and joints through a full range of motion, preparing the body for exercise by increasing blood flow, activating muscles, and improving flexibility
Interval cardio training consists of alternating short, intense bursts with brief recovery periods. Effective for improving cardiovascular fitness, increasing metabolism and enhancing endurance. Allows individuals to achieve significant benefits in shorter amount of time compared to traditional steady cardio workouts.
Workout Blocks
Workout Session
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LLT
Push-Up to Renegade Row
| Set | Reps | Load | Tempo | Rest |
|---|---|---|---|---|
| 1 | 12 | Light | Controlled | 30s (h:m:s) |
| 2 | 12 | Light | Controlled | 30 s (h:m:s) |
| 3 | 16 | Light | Controlled | 45s (h:m:s) |
Start in a high plank position with a dumbbell in each hand, hands directly under your shoulders and feet slightly wider than hip-width for stability.
Engage your core, keep your body in a straight line from head to heels, and avoid letting your hips sag or rotate.
Lower your chest toward the floor by bending your elbows to perform a push-up.
Press back up to the starting plank position.
From the plank, pull one dumbbell up toward your ribcage, keeping your elbow close to your body and your hips as steady as possible.
Lower the dumbbell back to the floor with control, then repeat the row on the opposite side.
Continue alternating rows for the desired number of repetitions.
LMT
Devil’s Press
| Set | Reps | Load | Tempo | Rest |
|---|---|---|---|---|
| 1 | 10 | Light | Fast | 30s (h:m:s) |
| 2 | 10 | Light | Fast | 30s (h:m:s) |
| 3 | 15 | Light | Fast | 45s (h:m:s) |
LLT
Flat DB Bench Press
| Set | Reps | Load | Tempo | Rest |
|---|---|---|---|---|
| 1 | 20 | Light | Controlled | 30 s (h:m:s) |
| 2 | 20 | Light | Controlled | 30 s (h:m:s) |
| 3 | 15 | Moderate | Controlled | 30 s (h:m:s) |
LLT
DB Bicep Curl [MS]
| Set | Reps | Load | Tempo | Rest |
|---|---|---|---|---|
| 1 | 20 | Light | Controlled | 30 s (h:m:s) |
| 2 | 20 | Light | Controlled | 30 s (h:m:s) |
| 3 | 20 | Light | Controlled | 30 s (h:m:s) |
LLT
Front to Lateral Delt Raises
Don't shrug and don't raise hands drastically above shoulder height
| Set | Reps | Load | Tempo | Rest |
|---|---|---|---|---|
| 1 | 20 | Light | Controlled | 30s (h:m:s) |
| 2 | 20 | Light | Controlled | 30s (h:m:s) |
| 3 | 20 | Light | Controlled | 30s (h:m:s) |
LLT
Military Press
| Set | Reps | Load | Tempo | Rest |
|---|---|---|---|---|
| 1 | 20 | Light | Controlled | 30s (h:m:s) |
| 2 | 20 | Light | Controlled | 30s (h:m:s) |
| 3 | 15 | Moderate | Controlled | 30s (h:m:s) |