Strength, Power and Power Endurance

[WinnieSevern]

Hi everyone, just looking for a little advice. By reading one of the articles in these forums, I figured that Strength, Power and Power Endurance should all be trained seperate as in build strength, then move to power and then to power endurance. I know that power endurance needs to be done after power, so you actually have some power. I've decided to go about this by doing a year program with 3, 4 month sub-programs. The first one is strength which I've read that 5x5 would be best for the workouts, so I've come up with this which I will be doing twice a week;

Squat 5x5
Deadlift 5x5
Bench Press 5x5
Pull up (weighted) 5x5
Military Press 5x5

This is to build up some strength as I'm making a return after having a 2-3 year lay off. (I am looking for constructive critisism on this and also on the length of the programs)

I'm struggling to see how power workouts and power endurance workouts differ. I'm also struggling with amount of reps and sets for either of these, any help would be greatly appreciated.

Thanks in advance.

[Dragunov]

Hi WinnieSevern,

You can't go wrong with the lifts you are using for strength. I dont think anyone will disagree with using compound lifts.

It sounds like you're going by Bompa's periodisation methods although I'm not too clued up on 'Power Endurance'. I can only assume a power endurance rep-range is 12-15 reps? as anything more would be considered endurance surely? A power workout should be about the explosiveness of lifting a heavy weight.