Athlete Name Email Contact Information @alexdearmsc Phone 020 3488 8050 alex@strengthphysiotherapy.com /alexdearmsc Email IG FB Muscular Endurance Block 1 Session 1 Weeks 1 - 4 Date Date Sets 1 2 3 4 5 6 Goblet Squat B Stance RDL SA 1/2 Kneeling Press Lat Pull Down Lat Raise Deadbug Legs Only Date Week 1 Exercise 1 1 1 1 2 2 Reps Intensity 20 20 es 20 es 20 15 20 es Session Mins Rest 60 s 60 s 60 s 60 s 90 s 60 s Date Week 2 Weight LiftedEeE RPE 15 15 7 30 4 0 RPE Sets 1 1 1 1 3 3 Reps Intensity 20 20 es 20 es 20 15 20 es Session Mins Week 3 Rest 60 s 60 s 60 s 60 s 90 s 60 s Weight Lifted 22.5 17.5 8 30 4 RPE Sets 7 9 9 10 10 1 1 1 1 4 4 RPE Reps Intensity 20 20 es 20 es 20 15 20 es Session Mins Rest 60 s 60 s 60 s 60 s 90 s 60 s Week 4 Weight Lifted RPE Sets 1 1 1 1 2 2 RPE Reps Intensity 20 20 es 20 es 20 15 20 es Session Mins Rest 60 s 60 s 60 s 60 s 90 s 60 s Weight Lifted RPE RPE Muscular Endurance Block 1 Session 2 Weeks 1 - 4 Date Date Sets 1 2 3 4 5 6 GB Bulgarian Split Squat DB Incline Bench Alternating KB Dead Stop Row Flys SL Calf Raise Pallof Press Split Stance Date Week 1 Exercise 1 1 1 1 1 1 Reps Intensity 20 20 es 20 es 20 20 20 es Session Mins Rest 60 s 60 s 60 s 60 s 60 s 60 s Date Week 2 Weight Lifted RPE 10 8 8 Sets 1 1 1 1 1 1 10 12 RPE Reps Intensity 20 20 es 20 es 20 20 25 es Session Mins Week 3 Rest 60 s 60 s 60 s 60 s 60 s 60 s Weight Lifted 15 9 10 4 12.5 RPE Sets 7 8 7 7 7 1 1 1 1 1 1 12 8 RPE Reps Intensity 20 25 30es 25 20 20 es Session Mins Rest 60 s 60 s 60 s 60 s 60 s 60 s Week 4 Weight Lifted 20 8 10 5 18 RPE Sets 9 10 9 8 9 1 1 1 1 1 1 10 9 RPE Reps Intensity 20 20 es 20 es 20 20 20 es Session Mins Rest 60 s 60 s 60 s 60 s 60 s 60 s Weight Lifted RPE RPE Muscular Endurance Block 1 Session 3 Weeks 1 - 4 Date Date Sets 1 2 3 4 5a 5b Hip Thrust DB Bench Copenhagen Knee Plank DB SA Row Biceps Triceps 1 1 1 1 2 2 Reps Intensity 20 20 es 20 es 20 15 15 Session Mins Session Plyos Complete Before Strength Exercise Reps Snap Down SL Snap Down 10 reps per set Drop Landing (or 5 each leg) SL Drop Landing Box Jump Broad & Stick Date Week 1 Exercise 1 1x 1x 1x Rest 60 s 60 s 60 s 60 s 90s Weight Lifted RPE 70 12.5 Sets 2 1 1 1 3 3 12.5 5 8 RPE Week 1 2 1x 1x 1x Date Week 2 3 1x 1x 1x Reps Intensity 20 20 es 25 es 20 15 20 Session Mins 1 Week 2 2 3 1x 1x 1x 1x 1x 1x 1x 1x 1x Week 3 Rest Weight Lifted RPE 60 s 80 8 60 15(13rep) s & 10 (20 rep) 60 s 60 s 15 9 5 8 90s red band RPE 1 Week 3 2 3 1x 1x 1x 1x 1x 1x 1x 1x 1x Sets 1 1 1 1 4 4 Reps Intensity 22 20 es 30es 20 15 15 Session Mins 1 Week 4 2 3 1x 1x 1x 1x 1x 1x 1x 1x 1x Rest 60 s 60 s 60 s 60 s 90s Week 4 Weight Lifted RPE Sets 90 12.5 10 9 17.5 5 7.5 10 1 1 1 1 2 2 Reps Intensity 20 20 es 20 es 20 15 15 Session Mins Rest 60 s 60 s 60 s 60 s 90s Weight Lifted RPE RPE Athlete Name Email Contact Information @alexdearmsc Phone 020 3488 8050 alex@strengthphysiotherapy.com /alexdearmsc Email IG FB Muscular Endurance Block 2 Session 1 Weeks 5 - 8 Date Date Sets 1 2 3 4 5 6 DB Front Squat DB RDL SA 1/2 Kneeling Press Lat Pull Down Lat Raise Deadbug Date Week 1 Exercise 2 2 1 1 2 3 Reps Intensity 14 14 14 es 14 12 20 es Session Mins Rest 60 s 60 s 60 s 60 s 90 s 60 s Date Week 2 Weight Lifted RPE Sets 2 2 1 1 3 3 RPE Reps Intensity 14 14 14 es 14 12 20 es Session Mins Week 3 Rest 60 s 60 s 60 s 60 s 90 s 60 s Weight Lifted RPE Sets 2 2 1 1 4 3 RPE Reps Intensity 14 14 14 es 14 12 20 es Session Mins Rest 60 s 60 s 60 s 60 s 90 s 60 s Week 4 Weight Lifted RPE Sets 2 2 1 1 2 3 RPE Reps Intensity 14 14 14 es 14 12 20 es Session Mins Rest 60 s 60 s 60 s 60 s 90 s 60 s Weight Lifted RPE RPE Muscular Endurance Block 2 Session 2 Weeks 5 - 8 Date Date Sets 1 2 3 4 5 6 DB Split Squat DB Incline Bench Alternating KB Dead Stop Row Flys SL Calf Raise Pallof Press Rotations Split Stance Date Week 1 Exercise 2 1 1 1 1 3 Reps Intensity 14 es 14 14 es 14 14 20 es Session Mins Rest 60 s 60 s 60 s 60 s 60 s 60 s Date Week 2 Weight Lifted RPE Sets 2 1 1 1 1 3 RPE Reps Intensity 14 es 14 14 es 14 14 20 es Session Mins Week 3 Rest 60 s 60 s 60 s 60 s 60 s 60 s Weight Lifted RPE Sets 2 1 1 1 1 3 RPE Reps Intensity 14 es 14 14 es 14 14 20 es Session Mins Rest 60 s 60 s 60 s 60 s 60 s 60 s Week 4 Weight Lifted RPE Sets 2 1 1 1 1 3 RPE Reps Intensity 14 es 14 14 es 14 14 20 es Session Mins Rest 60 s 60 s 60 s 60 s 60 s 60 s Weight Lifted RPE RPE Muscular Endurance Block 2 Session 3 Weeks 5 - 8 Date Date Sets 1 2 3 4 5a 5b Hip Thrust DB Bench Copenhagen Knee Plank DB SA Row Biceps Triceps Date Week 1 Exercise 2 1 1 1 2 2 Reps Intensity 14 14 20 es 14 es 12 12 Session Mins Session Plyos Complete Before Strength Exercise Reps Box Jump Broad & Stick Single Leg Box Jump 10 reps per set (or 5 each leg) SL Broad into DL Stick Pogos Linear Pogos 1 1x 1x 1x Rest 60 s 60 s 60 s 60 s 90s Weight Lifted RPE Sets 2 1 1 1 3 3 RPE Week 1 2 1x 1x 1x Date Week 2 3 1x 1x 1x Reps Intensity 14 14 20 es 14 es 12 12 Session Mins 1 Week 2 2 3 1x 1x 1x 1x 1x 1x 1x 1x 1x Week 3 Rest 60 s 60 s 60 s 60 s 90s Weight Lifted RPE Sets 2 1 1 1 4 4 RPE 1 Week 3 2 3 1x 1x 1x 1x 1x 1x 1x 1x 1x Reps Intensity 14 14 20 es 14 es 12 12 Session Mins 1 Week 4 2 3 1x 1x 1x 1x 1x 1x 1x 1x 1x Rest 60 s 60 s 60 s 60 s 90s Week 4 Weight Lifted RPE RPE Sets 2 1 1 1 2 2 Reps Intensity 14 14 20 es 14 es 12 12 Session Mins Rest 60 s 60 s 60 s 60 s 90s Weight Lifted RPE RPE 1 2 3 4 5 Exercise Bear Crawl Lateral Lunge Ankle Rocker Goblet Squat RDL Session 1 Sets 1 1 1 1 1 Reps 1 length 10 10 10 10 Load 1 2 3 4 5 Exercise Press up Renegade Row Lunges Calf pumps Spider Lunge Session 2 Sets 1 1 1 1 1 Reps 10 10 10 10 5 es Load 1 2 3 4 5 Exercise Inchworm Lateral Lunge Glute Bridge Turkish Get Up Hamstring Walkout Session 3 Sets 1 1 1 1 1 Reps 1 length 10 10 5 es 10 Load Complete the programme as prescribed Fill in the sets, reps, weight and any feedback If the exercise box is blank you do not need to complete an exercise from this category Abbreviations MB SB DB BB ROT BWT SL SA el/ ea/ es 1a/ 1b GH LM GB = Medicine Ball = Swiss Ball = Dumbell = Barbell = Rotation = Bodyweight = Single Leg = Single Arm = each leg/ arm/ side = Superset = Glute Ham Machine = Landmine = Goblet Instructions Complete the programme as prescribed Fill in the sets, reps, weight and any feedback If you have any questions please contact me RPE