Program

Endurance Intermediates

  • Objective

  • Be able to perform endurance routines with a high number of repetitions, improving the cardiovascular system and muscular endurance. As secondary objectives we will provide a good stimulus for hypertrophy and strength to the muscles of the entire body.
  • Level

  • Intermediate
  • Duration

  • 19 Weeks
  • Frequence

  • 3 Days
Endurance Intermediates
Description
Must know
Required Material
  • Low bar
  • Bodyweight
  • Pull up bar
  • Parallettes
  • Box
Requirements

Being capable of doing:

  • 8 prone pull-ups
  • 15 dips
  • 25 push-ups
  • 30 deep squat


Phase 12 Weeks

Preparation phase


Phase 23 Weeks

Volume phase


Phase 34 Weeks

Strength phase


Phase 43 Weeks

Endurance phase


Phase 53 Weeks

Strength - resistance phase


Phase 64 Weeks

Elite endurance phase

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