Edited by: Jesse A Grund MS, CSCS, TSAC-F
Key Points for Your Weekly Workout Schedule
This week’s focus is on maximizing sustained effort during 30-second interval periods to improve endurance and strength.
🚨 THIS WEEK: Intervals should be worked at maximum sustainable effort over the 30-second period to optimize muscular endurance and cardiovascular fitness (Schoenfeld et al., 2014).
🔥 Understanding This Workout Plan 🔥
Each option below presents a unique workout format, all utilizing the same exercises to allow for variety in your training. Incorporate at least three different workouts this week for optimal results.
Workout Variations:
🔹 Option #1 – Descending Ladder:
Perform 10 reps of each exercise, then 9 reps, 8 reps, etc., until you reach 1 rep. Minimize rest between movements to sustain muscular endurance and cardiovascular challenge (Tanimoto & Ishii, 2006).
🔹 Option #2 – Timed Intervals (30:30):
Perform 30 seconds of an exercise, followed by 30 seconds of rest. Repeat 4-6 rounds per exercise before moving to the next. This structure enhances anaerobic capacity and metabolic conditioning (Buchheit & Laursen, 2013).
🔹 Option #3 – High-Rep Sets:
Perform 2 sets of 30 reps per exercise, with minimal rest to maximize endurance and metabolic stress, a key factor in muscle hypertrophy and fat oxidation (Kraemer & Ratamess, 2004).
💡 Pro Tip: If performing carries (Farmer’s Carry & Front Rack Carry), cover 100 feet per round in Option #1 and 250 feet per round in Option #3 for full effect.
🔥 GENERAL WARM-UP (5 Minutes) 🔥
A proper warm-up prepares muscles, improves mobility, and reduces injury risk (McCrary et al., 2015).
Warm-Up Routine:
1️⃣ Alternating World’s Greatest Stretch – 1 min
2️⃣ Lunge Matrix – 1 min
3️⃣ Lunge Matrix with Arm Drivers – 1 min
4️⃣ 90/90 Switches – 1 min
5️⃣ Kick Sits – 1 min
💡 Why Warm Up? – Dynamic warm-ups increase joint range of motion, circulation, and neuromuscular activation, setting the foundation for effective training (Behm et al., 2011).
🏋 THE WORKOUT: Full-Body Dumbbell Routine
🏋 OPTION #1 – DESCENDING LADDER (RPE 7-8)
🔸 Perform 10 reps of each exercise, then 9 reps, 8, 7... down to 1 rep.
🔹 Minimal rest between movements.
✔ Farmer’s Carry – 100 feet
✔ Dumbbell Renegade Rows
✔ Dumbbell Front Rack Carry – 100 feet
✔ Dumbbell Pull-Overs
💡 Tip: The descending ladder challenges endurance while maintaining a high volume of work.
🏋 OPTION #2 – TIMED INTERVALS (RPE 7)
🔸 Perform 30 seconds of work, followed by 30 seconds of rest.
🔹 Complete 4-6 rounds per exercise before moving to the next.
✔ Farmer’s Carry – 30 sec
✔ Dumbbell Renegade Rows – 30 sec
✔ Dumbbell Front Rack Carry – 30 sec
✔ Dumbbell Pull-Overs – 30 sec
💡 Tip: Timed intervals enhance anaerobic endurance and fat oxidation by keeping heart rate elevated throughout.
🏋 OPTION #3 – HIGH-REP SETS (RPE 6)
🔸 2 sets of 30 reps per exercise before progressing.
🔹 Minimal rest between sets.
✔ Farmer’s Carry – 250 feet total per round
✔ Dumbbell Renegade Rows – 30 reps
✔ Dumbbell Front Rack Carry – 250 feet total per round
✔ Dumbbell Pull-Overs – 30 reps
💡 Tip: Break reps into smaller chunks (e.g., 15-15 or 10-10-10) to maintain proper form and reduce fatigue buildup.
🔍 Understanding RPE (Rate of Perceived Exertion)
RPE measures exercise intensity based on personal effort rather than weight alone (Foster et al., 2001).
📊 RPE Scale Breakdown:
✔ 7-8 RPE = Challenging but sustainable
✔ 7 RPE = Tough but controlled
✔ 6 RPE = Moderate intensity
📌 Final Tips for Success
✔ Track Your Progress – Log weights, reps, and time spent weekly.
✔ Gradual Progression – Increase dumbbell weight as strength improves.
✔ Prioritize Form – Avoid injury by maintaining controlled movement patterns.
✔ Recovery Matters – Hydrate, stretch, and rest for muscle repair.
💪 Consistency leads to results! Stick with this plan and track improvements over time.
📖 References
- Behm, D. G., et al. (2011). Neuromuscular implications and applications of resistance training. Journal of Strength and Conditioning Research, 25(3), 741-760.
- Buchheit, M., & Laursen, P. B. (2013). High-intensity interval training, solutions to the programming puzzle. Sports Medicine, 43(5), 313-338.
- Foster, C., et al. (2001). A new approach to monitoring exercise training. Journal of Strength and Conditioning Research, 15(1), 109-115.
- Kraemer, W. J., & Ratamess, N. A. (2004). Fundamentals of resistance training: progression and exercise prescription. Medicine and Science in Sports and Exercise, 36(4), 674-688.
- McCrary, J. M., et al. (2015). The effects of warm-up on physical performance: An evidence-based review. Journal of Strength and Conditioning Research, 29(5), 1350-1358.
- Schoenfeld, B. J., et al. (2014). The mechanisms of muscle hypertrophy and their application to resistance training.Journal of Strength and Conditioning Research, 28(10), 2857-2870.
- Tanimoto, M., & Ishii, N. (2006). Effects of low-intensity resistance exercise with slow movement and tonic force generation on muscular function in young men. Journal of Applied Physiology, 100(4), 1150-1157.