Advanced Power Training Circuit For Endurance

February 9, 2012

In yesterday's post from NSCA Connect, we outlined a beginner's power training circuit for increasing endurance, bursts of speed and hill-climbing ability. Here's another circuit designed with intermediate to advanced athletes in mind. Power training should be performed 1 or 2 days a week, lasting between 3 to 4 weeks with your final workout spaced at least 2 weeks out from competition.

Whole Body Workout Circuit
Bench Pulls 8 Reps
Barbell Speed Squats 6 Reps
Bench Press 6 Reps
Glute Ham Raise 6 Reps
Arm Curls 10 Reps
Calf Jumps for Speed 15 Reps
Push Press 6 Reps
Straight Leg Deadlifts 5 Reps
Dips 10 Reps

You only get between 20 to 30 seconds of rest between stations. Rest for 2 minutes between each Circuit with the goal of performing 3 Circuits in all. If anything, this workout presents you with a challenging way to breathe new life into a stale routine. For another option, see tomorrow's Breaking News Post at