Build your work capacity!
In the current situation where most are unable to utilise traditional barbell training methods, we have to adapt and be a bit more creative with our training.
So, I have put together a list of the dumbbell complexes or work capacity circuits we tend to use with some of our athletes in the off-season and pre-season. You could be working on your work capacity (“…ability to tolerate a workload and recover from that workload…”) right now which will help with other areas of your training!
Developing work capacity will:
- Allow better recovery between workouts and competition as you are able to tolerate higher workload
- Allow better recovery between sets/reps that may otherwise be overly fatiguing (able to resist fatigue)
- Enables you to move more efficiently with a lesser metabolic cost (if high quality movement is performed throughout!)
Here’s a list of dumbbell complexes we love to use and you only need a relatively light pair of dumbbells or equal size implements to perform them! Start with a weight between 6 – 10 kg in each hand and keep the movement smooth. Perform 3-5 sets of 6-8 reps for each exercise back-to-back with approximately 1-2 minutes rest between sets.
There is absolutely no value in practising poor technique for the sake of speed reps so make sure the technique is controlled throughout!
Here’s an example…
Work Capacity Circuit 1
Warm-up and prehab work
A: Goblet squat
B: RDL
C: RDL to high pulls
D: Bent over rows
E: Side lunge w/reach
F: Press-ups
Work Capacity Circuit 2
Warm-up and prehab work
A: Thrusters
B: RDL
C: RDL to high pulls
D: Side lunge w/reach
E: Press-ups
F: Plank rows
Work Capacity Circuit 3
Warm-up and prehab work
A: Split squats
B: Split jerks (alternate sides)
C: RDL to alternate high pulls
D: Reverse lunge
E: Press-ups
F: T-rows
Work Capacity Circuit 4 (explosive)
Warm-up and prehab work
A: Rotation lunge
B: Single leg RDL – to high pull
C: Push press
D: Split jerks
E: Reverse lunge
F: Plank rows
Work Capacity Circuit 5 (explosive-short)
Warm-up and prehab work
A: Push press
B: Split jerks
C: Single leg RDL-to-high pull
D: Jump squats
Give it a go and let me know how you get on!!!
Rob M