December 2009 – January 2011

December 2009 – January 2011

Strength - These workouts are aimed at increasing maximum force production. Movements are
typically slow and grinding (Deadlift, Weighted Pull-up, Squat, Overhead Squat, Bench Press,
etc.) where explosiveness is not a factor. Loads are great enough that repetitions are restricted to
less than 5 per set, with a maximum of 25-30 reps being done in a particular movement.
However, some "tests" like doing the maximum number of 2x bodyweight deadlifts possible in
20 minutes, may produce more.

Strength endurance
Power - This is used to describe several types of workouts. Typically the movements used are
fast and explosive (e.g. the Olympic lifts). These would be done at a load heavy enough that
repetitions are restricted to less than 5 per set. Box Jumps, Depth Jumps and Litvinov
Conversions fall under the Power heading. These workouts are aimed at increasing rate of force
production, and the ability to "turn on" muscle fibers instantly in a coordinated manner. "Power"
is also used to describe workouts where maximum cardiovascular stress is imposed for a short
period, usually 30 to 90 seconds, with the common example being to Row 500m.
Power endurance - Predominantly cardiovascular in nature, though the cause of stress on the O2
system may derive from any source (run, ride, lift, swing, jump, etc). Due to the duration and
intensity energy is supplied by roughly equal levels of aerobic and anaerobic sources (3-8
minutes steady state). Or it may be an effort requiring intermittent, repetitive power production
over long period (e.g. 10 minutes of KB Snatches). We also use the term to describe hard and
fast endurance efforts lasting up to 20-30 minutes because we consider these to be short, not the
realm of genuine endurance.