STIMULUS
- Overview: This is the first week of our 8-week Endure strength cycle. This cycle alternates high-rep, strength-endurance work with lower-rep, heavy loading to build both muscular stamina and raw strength.
- High-rep weeks utilize the bench press, back squat, and deadlift at moderate percentages to increase time under tension, enhance joint & tendon durability, and sustain force production. Lower-rep weeks switch to complementary lifts (like push press, front squat, sumo deadlift, hang power clean, strict press) at heavier loads to maintain maximal strength, reinforce technical efficiency, and recruit more high-threshold muscle fibers.
- By the end of the cycle, you will have tested heavy 10-rep and 5-rep benchmarks, improved your ability to repeat high-quality lifts under fatigue, and set a strong foundation for the next training phase.
- Choose weights you can finish with 1-2 reps in reserve. Control every rep and fight to hold form as fatigue builds during each set.
- The barbell must reach full lockout at the top and touch the chest at the bottom of your reps. Ensure you make it to full lockout on your final rep before re-racking.
- If you don't have a spotter, do not use collars on the bar for safety in case you miss a rep and need to dump the bar.
- Fitness Attribute Improved: Absolute Strength
STRATEGY
- Aim to have 5 points of contact at all times when benching: feet flat on the ground, hips/glutes on the bench, shoulders in contact with the bench, head firm and stable against the bench, and a full grip on the barbell.
- Grip width should be near shoulder width, varying 1 inch in or out as desired.
- Better training and strength adaptations will come from controlled reps.