This week we are targeting muscle “stamina” which is the ability to sustain a movement for a period of time. We train this skill through high-repetition volume at low resistance. Volume training should not be overdone as this can lead to injury but rather integrated as just one component of an overall muscle health training program.
We begin with a strength component to activate the muscle groups targeted by the volume training. We use the bench press as the strength component. If you have no access to a bench or a barbell, then the dumbbell shoulder press can be substituted.
Warm Up
Part 1: I love this quick “Joint Prep” sequence from Train FTW. Perform 10 repetitions on each side for each movement.
Part 2: TABATA: 20 seconds of work: 10 seconds of rest. Alternate between each movement for a total of 4 minutes ( 4 rounds of the two movements )
Movement Practice
Take 5-10 minutes to select your options/weights for the workout
· Strength segment – Select a weight that you can do 3 repetitions unbroken, but where the last repetition is very challenging.
· Stamina segment – select 2 heights of push-up elevation that feel easy. Select a plate or dumbbell that you can perform the floor press for 15-20 repetitions confidently (Suggested weight range: 10-25#).
** When performing volume work it is CRITICALLY IMPORTANT that your movement options and weights are PAIN FREE. Modify as needed to achieve this.
Workout
STRENGTH
Every 3:00 on the minute perform 3 repetitions of the bench press (or shoulder press) x 5 sets. Use the movement practice to find the weight that you will use for all 5 sets.
Rest for 5 minutes before starting the Stamina segment.
STAMINA
TIP: Set up your 3 movement areas in close proximity so that you can move quickly between movements
Set a timer with the following 3 intervals: 10 seconds, 10 seconds, 45 seconds. Perform 5 rounds of all three intervals.
5 rounds for total repetitions (Can you get to 100 repetitions?)
· 10 seconds – high elevation push-up
· 10 seconds – low elevation push-up
· 45 seconds – plate floor press
BONUS ACCESSORY
To round out all of this pressing fun, let’s not forget about the triceps!
3 rounds (not for time)
15 Banded triceps extensions (If no band, then perform EASY bench dips - using as much lower body assistance is needed to do 15 repetitions confidently)
Cool Down
The importance of stretching and cooling down after volume training cannot be overstated. Please do not skip this segment! This is the start of your recovery.
15 min Yoga for Chest and Shoulders
Housekeeping…..
Enjoying these workouts? Check out the Feisty 40+ Newsletter by Feisty Menopause where you will find more workouts that target all the things mid-life women need (Programmed by Yours Truly) in their training along with a lot of practical tips on navigating this challenging stage of life.