Structural Strength and EST

This program is designed with 2 different people in mind;
1. If you’re someone that has been hitting the weights hard and heavy and hit a point of plateau where you’re not getting stronger.
or,
2. If you’ve had a break from the strength training for a while and want to make sure you’re not diving in head first and injuring yourself.
If you fit into either category definitely give this one a go for at least the next 4-6weeks.

The program is split up into 3 structural strength and 3 Interval based cardio sessions with 1 day of recovery. It is also recommended to do 1 YIN based session a day, this could be 10-30mins of stretching or mobility, yoga, pilates or anything based in the Restoration Zone.

Structural strength is essentially building strength from the inside out. A large amount of the exercises will be unilateral meaning a lot of stability is needed.
The interval based programs are split into 3 sessions targeting 3 different energy groups. 1, VO2max 2, ATP/PC 3, Anaerobic/lactate. These sessions will increase as you progress through each week. Alternatively jump into a class, either HIIT or boxing would be most beneficial with this program.

Structural strength breakdown and targets

For the majority of your program you will be working at a 8-9/10 RPE (rate of perceived exertion). Each week for exercises A1,2 and B1,2 your reps will increase and hopefully your weights will stay the same. If you need to go down a little that’s fine, just as long as you are hitting the same number of reps prescribed.

week 1 – 8 reps 4 sets
Week 2 – 10 reps 4 sets
Week 3 – 12 reps 4 sets
Week 4 – 8 reps 3 sets

Rest 60-90s between each set

For Exercise “C1 and C2” You will perform 2 sets of as many reps as possible (AMRAP) for the prescribed weight based off your body weight percentage – if this feels like too much choose a weight where you feel you will get approximately 15 reps for 2 sets with 2-3mins rest.

If you wish to repeat this for another month to get the best results, start back at week 1 and hopefully your weight has increased.