Workout of the Week 96: 3-Day Power Endurance with Strength Maintenance Workout

Learn from Olympic coaches & work with elite athletes: https://www.skool.com/strength-condit... In this Workout of the Week, we focus on one goal: developing power endurance while maintaining strength levels. This three-day full-body program combines strength maintenance with power endurance, using heavy compound strength exercises alongside timed jumps and medicine ball throws. The program is designed to repeat high-quality power efforts while maintaining maximum strength. 🎯 Training Goal Repeat power efforts — power endurance Maintain maximum strength Combine strength maintenance with repeated dynamic power efforts 📊 Training Variables 85–95% 1RM for strength maintenance 0–10% 1RM for power endurance 1–3 reps for strength maintenance 10 seconds of work for power endurance Hard to near-maximum exertion for strength Light to moderate exertion for power endurance Maximum effort for strength Dynamic/repeated effort for power endurance The program uses simple squat, hinge, push and pull movements for strength maintenance, combined with jumps and medicine ball throws for power endurance. 🏋️ Training Structure 3 days per week Full-body training Station training with complexes for strength maintenance Circuit training for power endurance Exercises ordered to avoid unnecessary fatigue The weekly structure is: Workout 1 – Strength maintenance Rest Workout 2 – Power endurance Rest Workout 3 – Power endurance Rest Rest 🔥 Workout 1 – Strength Maintenance Front squat Pull-up Deadlift Bench press Bulgarian split squat Shoulder press The exercises are organized into three complexes: 3 × 3 @ 85% 1RM with the same loading prescribed for all exercises. 🔥 Workout 2 – Power Endurance Dumbbell jump squat Medicine ball slam Scissor jumps Medicine ball chest pass Wall drill Scissor jumps – opposite leg forward Medicine ball lateral throw Medicine ball push press Medicine ball lateral throw – opposite side Perform each exercise for 10 seconds, followed by 30 seconds of rest, before moving to the next exercise. Complete the exercises as a continuous circuit, followed by 5 minutes of rest at the end of the circuit. 🔥 Workout 3 – Power Endurance Medicine ball scoop Medicine ball lateral throw Medicine ball push press Medicine ball lateral throw – opposite side Scissor jumps – left leg forward Medicine ball slam Scissor jumps Medicine ball chest pass Perform each exercise for 10 seconds, followed by 30 seconds of rest. Complete the exercises as a continuous circuit, followed by 5 minutes of rest at the end of the circuit. 💡 The key idea: Power endurance is about the ability to repeat high-quality power efforts. Instead of simply accumulating fatigue, the timed work periods and controlled rest intervals allow you to repeat explosive movements while managing the overall training load. The program also demonstrates how maximum strength can be maintained with relatively low volume while using separate sessions to develop repeated power efforts. 📥 Download the full 4-week program to see the complete progression, sets, reps, work/rest intervals and intensities. Inside the membership, you’ll also get access to the complete 4-week periodized program plus 95+ previous Workout of the Week programs. 👉 Join the membership and get the complete 4-week program. https://christianbosse.com/product/me... #StrengthAndConditioning #PowerEndurance #StrengthMaintenance #PowerTraining #StrengthTraining #SAndC #AthleteDevelopment #WorkoutOfTheWeek #SportsPerformance