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Muscle Endurance Specialty Program Sample Week

 

* For best results complete Muscle Endurance Specialty with the Weightlifting Specialty
* All movements need to be under FULL control unless stated otherwise
* Aim to be near or hitting failure on the last few reps of the last sets
* Specialty Programs are programmed 4x per week on a Monday, Wednesday, Friday and Saturday. Athletes who also follow the Athlete Program will complete 3 out of 4 parts, where Athletes who are NOT following the Athlete Program will complete all 4 parts

Monday

PART A:
Single Leg Hip Thrust, rest 1:30
     3 x 15 e/s
     * Like a normal hip Thrust but extend one leg out

PART B:
Tempo GHD Hip Extension, rest 1:30
     3 x 12
     * Tempo = 3X11
     * 3 seconds on the way down and 1 second pause at the top

PART C:
3 RFQ
     15 Front Squat @ light/moderate
     10 Alt Back Rack Lunge @ light
     1:30 Rest
     * Aim to use the same weight for both movements but make sure you’re supersetting them

PART D:
KB Goblet Cossack Squat, rest 1:30
     3 x 20 @ moderate
     * Stay moving consistently throughout
     
     

Wednesday

PART A:
EMOM 9:00
     4 Push Press @ 75 – 85%
     * Aim to complete all sets at roughly the same weight – so no massive jumps between sets
     * If you are following both Muscle Endurance and Weightlifting complete am EMOM 9:00 but with sets of 6 rather than 4 at 80 – 80%

PART B:
Double KB Seated Alt ‘Z’ Press, rest 1:30
     3 x 20 @ moderate
     * Seated with legs out straight in front of you hold one KB in the Front Rack while Pressing the other. Alternate arms

PART C:
Tempo DB Reverse Fly, rest 1:30
     4 x 10 @ light
     * Tempo = 222X
     * Choose a weight that challenges you for the last few reps

PART D:
Upright BB Row, rest 1:30
     3 x 15 @ light
     * The last few reps of each set should be really challenging
     
     

Friday

PART A:
EMOM 8:00
     8 UB Weighted Wide Grip Pull Up
     * Either use no weight or add a band for assistance so you’re able to complete all 8 reps UB each round
     * If you are following both Gymnastics and Muscle Endurance complete as a 12:00 EMOM

PART B:
DB Row, rest 1:30
     4 x 10 e/s @ moderate/heavy
     * Set yourself up with 1 Hand resting on a bench in front of you and your legs tripod-ing for balance

PART C:
3 RFQ
     15 Banded Lat Push Down
     15 Banded Row
     1:30 Rest
     * Banded Lat Push Down = arms extended, push your hands down to resist the band to meet your hips

PART D:
BB Concentration Curl, rest 1:30
     3 x 12 @ moderate/heavy
     * Rest your elbows on your knees or a box to anchor them
     
     

Saturday

PART A:
Bench Press, rest 1:30
     1 x 10 @ 65 – 70%
     2 x 8 @ 70 – 75%
     3 x 6 @ 75 – 80%
     * Increase the weight each set and stick to the rest periods

PART B:
EMOM 8:00
     8 UB Weighted Ring Dips
     * Either use no weight or add a band for assistance so you’re able to complete all 8 reps UB each round
     * If you are following both Gymnastics and Muscle Endurance complete as a 12:00 EMOM

PART C:
3 RFQ
     10 Ring Push Up
     10 Ring Fly
     1:30 Rest
     * You may need to flip around to complete your fly’s so you’re able to do your 10 UB
     * If this is too easy add weight (vest)

PART D:
Tate Press, rest 1:30
     4 x 12 @ moderate
     * The last few reps should be really challenging