Power workouts take more time:
| Power Workout | Parameters |
| Warm-Up (includes dynamic flexibility) | 10 minutes |
| Exercise/Drills | Of 5 sets, 4 repetitions (reps) |
| Tempo | 1-0-0 |
| Rest Intervals | 2 minutes (m) |
| 1 rep = | 1 second (s) |
| 4 reps = | 4 seconds |
| 5 sets = | 8 m 4s |
| Exercise/Drill # | Time to Completion |
| 1) | 8m 4s |
| 2) | 8m 4s |
| 3) | 8m 4s |
| 4) | 8m 4s |
| 5) | 8m 4s |
| Total Exercise/Drill Time | 40m 20s |
| Cool Down (Static Stretching, light run, walk, bike) | Approximate Time Leftover = 9m 40s |
| Grand Duration | 60 minutes |
Endurance workouts are what they are....endurance. Can your body act again after a short rest window as it should during this protocol?
| Endurance Workout | Parameters |
| Warm-Up (includes dynamic flexibility) | 10 minutes |
| Exercise/Drills | Of 3 sets, 15 reps |
| Tempo | 1-1-1 |
| Rest Intervals | 60 seconds at the most |
| 1 rep = | 3 seconds |
| 15 reps = | 45s |
| 1 set = | 45s |
| 3 sets = | 2m 15s |
| Exercise/Drill # | Time to Completion |
| 1) | 2m 15s |
| 2) | 2m 15s |
| 3) | 2m 15s |
| 4) | 2m 15s |
| 5) | 2m 15s |
| 6) | 2m 15s |
| 7) | 2m 15s |
| 8) | 2m 15s |
| Total Exercise/Drill Time | 17m 45s |
| Cool Down | 12m 15s |
| Leaves space for 20 m of cardio between the exercises and cool down | |
| Grand Duration | 60 minutes |
Circuits, generally, save time. But, they can be tough. There is more room to experiment. But, make sure you are not fatiguing a muscle group when you do wish to fatigue it. HIIT (high intensity interval training comes in to play in this case.)
| Circuit Workout | Parameters | ||
| Warm-Up (includes dynamic flexibility) | 10 minutes | ||
| Exercise/Drills | For various durations from 10s to 30s | ||
| Tempo | Flexible - just complete as many as you can with good form in the indicated amount of time. | ||
| Rest Intervals | 10s at most between exercises…30s between exercise sets...60s between circuit sets/numbers | ||
| Sets | Range from | ||
| Circuit Number | 3 sets per Circuit | Type/Sequence | Time to Completion |
| 1 | ) 30s per exercise | Lower Body-Upper Body-Lower Body | 4m 30s to 5m 30s |
| 2) | 10s per exercise (i.e., 10s run) | Short distance-Upper Body-Short Distance | 3m 30s to 4m 30s |
| 3) | 30 seconds per exercise | Upper Body-Upper Body (Floor Core)-Upper Body | 4m 30s to 5m 30s |
| Cool Down | 10 minutes | Total Exercise/Drill Time | 12m 30s to 15m 30s |
| Grand Duration | 32m 30s to 35m 30s |
With heart,
Derek
Derek Arledge, MS, CSCS www.teempt.com TEEM Performance Training
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