It can be hard to strike a balance between strength and stamina in your workouts, as the two don’t often go hand in hand, but the answer is dynamic training. Our friends over at The Yard Gym have put together a dynamic workout of curated components that make for an all-encompassing full-body challenge to help you build strength in multiple muscle groups, while also boosting endurance.
These workouts are meticulously designed to enhance your strength and elevate your cardiovascular health, providing a balanced approach to fitness that caters to both your power and endurance needs. Let’s get into it.
Barbell complex
Objective: Build strength, power, and muscular endurance through a seamless sequence of compound movements.
Equipment Needed: Barbell, weight plates.
Description: This complex combines multiple exercises without putting the barbell down, challenging your endurance and technique.
Structure: 12 Minute AMRAP (as many rounds as possible) of the following sequence:
- 8 deadlifts
- 8 hang power cleans
- 8 push presses
Key Points: As this is a complex, you will need to select a weight that will allow you to complete all 8 reps of each exercise without putting the barbell down. The transition between movements should be smooth, keeping the intensity and heart rate elevated. Rest as needed between sets.
Deadlift:
Deadlifts are a fundamental strength exercise that involves lifting a loaded barbell off the ground to the level of the hips, then lowering it back down. It engages multiple muscle groups including the glutes, hamstrings, lower back, core, and forearms, promoting full-body strength and improving posture.
Hang power clean:
This dynamic movement starts with the barbell at thigh level. Perform a powerful hip drive to drive the barbell upwards, receiving the barbell with soft knees at shoulder level. The power clean develops explosive power, coordination, and enhances athletic performance.
Push press:
Beginning with a barbell at shoulder height, the push press combines a slight knee bend with a powerful extension to drive the barbell overhead. This movement primarily works the shoulders and triceps while engaging the core for stability.
Interval weight training
Objective: Enhance strength, power, and cardiovascular health through high-intensity resistance and aerobic exercises.
Equipment Needed: Dumbbells, Erg machine.
Description: This intense interval session combines strength exercises with cardiovascular movements, testing both muscular and aerobic endurance.
Structure: 12 minutes leading down to a 2-minute high-intensity finish.
Perform three rounds of the following circuit:
- 8 dumbbell glute bridge alternating floor press
- 8 dumbbell Z-press
- 8 dumbbell bent over row
- Follow each round with a 250m erg effort, pushing for maximum speed.
Rest for 30 seconds between each full circuit to recover.
Key Points: Maintain a strong and stable core throughout the exercises to support your posture and enhance performance. Transition quickly between strength exercises to challenge muscular endurance and finally moving to the erg to elevate the heart rate.
Dumbbell glute bridge alternating floor press:
While performing a glute bridge, press dumbbells alternately overhead. This exercise targets the chest and triceps, while the glute bridge component strengthens the glutes and lower back, enhancing core stability.
Dumbbell Z-press:
Performed while seated on the floor with legs extended forward, the Z-Press requires you to press dumbbells overhead from a shoulder-level start. This exercise isolates the shoulders and upper back, reducing leg drive and enhancing core tension.
Dumbbell bent over row:
This exercise involves holding dumbbells with a hinge at the hips, keeping the back flat and pulling the weights towards the lower ribs. It strengthens the back muscles, biceps, and aids in postural support.
250m erg effort:
This component integrates a 250-meter high-intensity effort on an Erg machine, which is a cornerstone of Interval Weight Training (IWT). This intense burst is designed to significantly elevate the heart rate, boosting cardiovascular endurance. The effort targets key muscle groups including the arms, back, and core, enhancing muscular coordination and stamina. This IWT approach not only improves overall fitness but also aids in developing a more efficient energy output during sustained high-intensity sessions.
Execution tips:
- Adjust the weight of the dumbbells based on your ability to maintain proper form throughout each set.
- Monitor your heart rate during the erg sprints to ensure you’re working within your target aerobic zone.
- Focus on breathing techniques to manage exertion during high-intensity intervals.
Founded in 2020 by Daniel and Tiarne Bova, The Yard Gym is a boutique strength and conditioning facility redefining fitness. With state-of-the-art equipment, versatile studio spaces, and a supportive community, it emphasises strength, endurance, and overall wellness. Join The Yard Gym to transform your body and mind in an exceptional environment.
