One of my favorite strength training workouts that I use personally and with clients is Strength Endurance Training. Specifically from NASM, this strength endurance training method is a hybrid form of superset training that promotes increased stabilization endurance, hypertrophy, and strength. This method of training entails the use of superset techniques where a more stable exercise (ex. bench press) is immediately followed with a stabilization exercise with similar biomechanical motions (ex. TRX push-up). Thus, for every set of an exercise/body part performed, there are actually two exercises/sets being performed. High amounts of volume can be generated with this method which can result in body fat loss and/or hypertrophy. Training variables should be manipulated depending on which is a higher priority. If body fat loss is desired, utilize more complex/total body strength moves while keeping the repetitions around 10-12 per execise. If hypertrophy is desired, segmenting per body part with each superset is more effective, keeping the repetitions at 8-10 per exercise (see acute variables below).
All in all, these workouts are very taxing but well worth the rewards! Below are five of my personal favorites. Countless combinations can be used with this training method…play around with them and you’ll be hooked too…
Strength Endurance Workout:
- Perform a 10-15 minute dynamic warm-up
- 3-4 sets/pair of exercises
- 8-12 reps/exercise @ 70% of 1RM
- Rest 1 minute between pairs/2-3 minutes between sets
Exercises:
- Barbell Clean to Overhead Press/Single Leg Squat with Dumbbell PNF
- Barbell Deadlift to Bent over row/Single Leg Deadlift to Dumbbell row
- Rockstars/TRX Atomic Pushups
- Barbell Squats/TRX Pistol Squat
- Pullups/TRX Rotational Pullup