3 Day per Week Strength and Work Capacity Training

With Mobility Warm Up

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Program Basics: Workouts are alternated on Monday, Wednesday and Friday. Choose a mobility
session to perform first. Use it as a warm up and focus on movement quality. Perform 2-4 rounds of the
mobility session. Use a full range of motion. The goal is to warm up the muscles and move the joints
through a full range of motion. Alternate mobility sessions each training day. Perform the strength
session with 2-3 minutes of rest between sets. Sets are performed as sets across the selected weight
(all sets of an exercise are performed with the same weight. The final set should be challenging, and
close to failure, but you should be able to complete all reps. Once you can complete 5 repetitions for all
of the required sets, increase the weight. For exercises where even small weight increases would likely
reduce the repetitions performed below the target 5 repetitions, wait until you can complete 7
repetitions for at least 3 of the 5 sets (and at least 5 for the remaining) before increasing weight.
Following the strength session, you can wait 5-10 minutes (if you need the recovery), and then attack
the work capacity session hard. Alternate the work capacity sessions. Emphasize good movement
quality. The work capacity sessions are performed with light weights that allow continuous execution of
the movement.
Strength 1
Front Squat 5 X 5
Pull Ups (weighted) 5 X 5
Overhead Press 5 X 5

Mobility 1
Goblet squats
Hindu Pushups
Shoulder dislocates

Strength 2
Deadlift 5 X 5
Incline Press 5 X 5
Barbell Row 5 X 5

Mobility 2
Walk out Pushups
Overhead Squats

Strength 3
Dips 5 X 5
Full Clean 5 X 5
Pull Ups (different variation, weighted) 5 X 5

Mobility 3
Turkish Getup (light)
Shoulder dislocates

Work Capacity (Google the exercises for demonstrations)

*10 min Kettlebell Swings
*16 min (4 each) Kettlebell:
Swings
Clean
Snatch
Row
*15 min one arm kettlebell swings (alternating)
*10 min Mr. Spectacular
These are examples, come up with more of your own.

*10 min Barbell Complex

*10 min Curtis P
*10min box step ups
*3 X 5 min rowing (1 min rest)
*10 min Burpees
*10-20 Dynamic Planks Sprints (15-20 rounds)
*Bodyweight Squat/Push-ups

About Work Capacity

Compartmentalization and Specificity: For the purposes of this workout plan, we are defining work
capacity as the total work output in a defined period of time. The timeframe we are targeting is 10-15
minutes. Ten minute efforts are to be more intense than 20 minute efforts. By recording the number
of rounds or reps (and weight used), work can be quantified, and progress can be determined
(benchmarked). This is the most useful work capacity zone as it easily translates to shorter and longer
work capacity situations. Those that need endurance (high work capacity over longer timeframes, i.e.,
>1 hour), will need to add in endurance workouts a minimum of 1-2 times per week. The longer the
duration of the endurance needed, the more critical this becomes. It is important to recognize that
work capacity in this timeframe (10-15 min) is compartmentalized. Although the cardio respiratory
system is heavily engaged during work capacity efforts in the 10-20 minute range, it is not the limiter.
The true limiter is the metabolic capacity of the muscles being used. That is why work capacity efforts
will only transfer to other work capacity efforts to the extent that the same muscles are used. There is a
small amount of non specific transfer due to conditioning of the cardio respiratory systems, but it is
small. Building work capacity in one set of muscles will have very little carry over to work capacity in a
different set of muscles. Choose the work capacity efforts that meet your needs.
Duty Cycle: Using strength training movements for aerobic conditioning was first popularized by the
proponents of circuit training. Circuit training involved the application of several strength training
exercises (usually machine versions) done in quick succession with very little rest between sets (< 30
sec.), or with some type of continuous activity between sets (i.e., stationary bike) to keep the heart rate
from dropping. The idea was to get in a strength training workout and to simultaneously tax the cardio
respiratory system by keeping the heart rate elevated for > 20 minutes. This is an example of a short
duty cycle (<15 reps) metabolic conditioning workout. Short duty cycle metabolic conditioning
workouts involve using resistances that are greater than your 15 repetition maximum. Short duty cycle
metabolic conditioning workouts are a great way to combine metabolic conditioning, strength training,
and aerobic capacity training in the same short workout. However, they do compromise the speed at
which strength training adaptations occur compared to traditional, multi-set workouts. In the context of
the workout plan presented here, short duty cycle metabolic conditioning workouts should be avoided,
because they constitute an additional strength training session that will interfere with your strength
workouts. Instead, long duty cycle sessions, with lighter weights, should be used. For example, choose
bodyweight squats, rather than cycling through heavy squats during your metabolic conditioning
workouts. This will allow the trainee to progress at near optimal levels in the strength building aspect
of the training program, which will transfer to better work capacity during the metabolic conditioning
phase of the training program. In other words, getting stronger helps lay a foundation for better work
capacity. The opposite is not true. Strength is a good foundation for work capacity. The goal with this
training program is to build work capacity, but to do so in a way that minimally compromises the ability
to build strength, which is the foundation of the type of fitness we are trying to build. Aerobic capacity
will be adequately trained if the metabolic conditioning sets are done with great effort. Your heart rate
should remain > 80% of maximum during the work capacity sets.