How to Build a Workout Pt. 6 – Finishers
You can link back to the previous articles in this series here:
The way I write a workout leaves room for two kinds of “finishers”: Structural Work or Breathing.
Structural Work is basically what all that accessory work is. It builds the structure of your body to enable enhanced performance and durability.
Breathing is meant to impact your cardiovascular power and endurance allowing for increased work capacity.
If all you did was come in, lift, hit accessory work, and go home you’d get stronger and fitter, for sure, but increasing the work capacity will allow you to do more work in less time while also improving recovery between sessions.
For example, you could finish a heavy bench session and plan to hit the following accessory lifts:
Narrow-Grip Bench (triceps)
Wide Pushups on plates (pecs)
DB Rear Delt Flys (rear delts)
You could (A) do 5 sets of the narrow-grip bench, 5 sets of the pushups, then 5 sets of he flys and call good.
You could also (B) set a timer for 10 min and do as many sets as possible in that time of all three: Bench fail, pushups fail, DB Flys to fail, repeat 3-5 times in 10 min.
If you choose option (A) you could add a 500m row sprint at the end to hit a quick breathing workout as well but if you chose (B) you are done.
There are two Golden Rules to follow:
Never do more than one breathing exercise per workout.
Keep breathing sessions short: less than 10 min.
Following these guidelines will ensure that you maintain high intensity and diminish the risk of injury due to fatigue.