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Continuing our conversation on working out, I wanted to talk about the next step after you’re no longer a total beginner to working out. The next step once you’re no longer a total beginner, is to start a hybrid form of training called Strength Endurance Training. This is Phase 2 in the NASM OPT model, and typically lasts about 4 weeks. During this phase, you’re looking to increase stabilization, endurance, hypertrophy and strength. This form of training typically uses supersets in which a more stable exercise (like a bench press) is then followed by a proprioceptively enriched movement that uses similar biomechanics (like a stability ball push-up). You’ll typically do higher amounts of volume, with light to moderate weight.
Flexibility Training - You’re looking to do 5 - 10 reps of 1 - 2 sets, holding the stretch for 1 - 2 seconds. You’ll work on flexibility 2 - 7x/wk via foam rolling and/or active stretching, if that’s available to you.
Core Training - In this phase, you’re looking to do 8 - 12 reps, 2 - 3 sets, going at about a medium tempo, and resting 0-60 seconds after each set. You’ll aim to train the core 2 - 4 times per week, and typical exercises can include movements like a reverse crunch. You’ll aim for 1 - 3 core exercises.
Balance Training - In this phase, we’re aiming for 8 - 12 reps, 2 - 3 sets. The tempo is medium, and you can rest between 0 - 60 seconds, 2 - 4 times per week, and you’ll do exercises like a single leg squat with cable stabilization. You’ll aim for 1 - 3 exercises.
Plyometric Training - Plyometric training can be incorporated in this phase - you’ll aim to do 8 - 10 reps for 2 - 3 sets, going one right after the other, resting 0 - 60 seconds between sets for 2 - 4 times per week. A jumping lunge is a great plyometric exercise in this phase, or the box jumps from this workout. You’ll aim for 1 - 3 plyo exercises.
Speed/Agility/Quickness - You’ll do SAQ training 3 - 5 reps, for 3 - 4 sets, going fast, resting 0 - 60 seconds between sets, aiming for 2 - 4 times per week. You’ll aim for 6 - 8 drills. Typical exercises include a speed ladder.
Resistance Training - In this phase, you’ll do 8 - 12 reps for 2 - 4 sets. Aim for a tempo of 2/0/2 with about 70-80% intensity. After each set, rest between 0 - 60 seconds. Incorporate resistance 2-4 times per week, and incorporate supersets with the same biomechanics, like the bench press followed by a stability ball push up.
Workout for Strength Endurance
Warm-Up
Foam Roll Calves, IT Band, Lats, one time each, for 30 seconds each muscle. Hold any tender area you find for 30 seconds as well.
Static Stretch: Calves, Hip Flexors, Lats, one time each for 30 seconds.
Treadmill brisk walk or slow jog, depending on how you feel, for 5-10 minutes.
Core/Balance/Plyo Training
Ball Crunch, 2 sets of 10 reps, medium tempo, no rest
Reverse Crunch, 2 sets of 10 reps, medium tempo, no rest
Single-Leg Squat, 2 sets of 10 reps, medium tempo, no rest
Squat Jump, 2 sets of 10 reps, medium tempo, 60 second rest.
Toal Body Resistance
Chest - Bench Press right into Push-up, 2 sets of 10, medium tempo for bench press, slow for push up. Rest 60 seconds after push-up.
Back - Seated Cable Row right into Ball Dumbbell Row, 2 sets of 10, medium tempo for cable rows, slow for the dumbbell row.
Shoulders - Sanding Dumbbell Shoulder Press right into Single-Leg Scaption, 2 sets of 10, medium tempo for shoulder press, slow for scaption.
Biceps - Biceps Curl Machine right into Single-Leg Dumbbell Curl, 2 sets of 10, medium tempo for shoulder press, slow for dumbbell curl.
Triceps - Cable Pushdown right into Prone Ball DB Triceps Extensions, 2 sets of 10, medium tempo for the pushdowns, and slow tempo for triceps extensions.
Legs - Leg Press right into Ball Squat, 2 sets of 10, medium tempo for leg press, slow tempo for ball squat.
Cool down: foam roll, gentle stretching and 5 - 10 minutes on the treadmill.
I’ll be taking on a select few online personal training clients in the next coming weeks. If you’re interested in working together, DM me for the details.
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