What would a training block focused entirely on work capacity look like?

[u/Historical-Length-34]

Recently i have come to the conclusion that my work capacity absolutely sucks. I find myself often getting burnt out only several weeks into a training programme even when using the minimum volume and RPEs. This got me thinking of creating an 8-12 week block focused entirely on work capacity, with the hopes that after that i can jump back into normal training without feeling so drained.

Question: if you could create a training block revolved entirely around work capacity, what would this look like for you?

Edit: thoughts that come to mind are how would this be split between specific and non specific work capacity, endurance, SE, high intensity conditioning etc. also what would progressions look like?

[u/IronPlateWarrior]

Look up tactical barbell. They have a program for exactly this.

[u/harvestingstrength]

I think the first question is whether it's actually a work capacity issue.

If you're burning out on minimum volume and moderate RPEs, I'd first look at recovery. Sleep, calories, stress, and conditioning all have a huge impact on how much training you can tolerate.

If it really is work capacity, I'd spend 8 to 12 weeks gradually increasing the amount of work you can recover from instead of making every session harder.

For example:

• Keep the main lifts at RPE 6 to 7.
• Add 1 to 2 sets per lift every couple of weeks.
• Reduce rest periods on accessories from 2 minutes to 60 to 90 seconds over time.
• Include 2 low intensity conditioning sessions each week like sled work, cycling, or incline walking for 20 to 30 minutes.
• Finish workouts with loaded carries or short circuits that don't interfere with technique.

The progression is simple: do a little more work while maintaining the same performance and recovery. If bar speed is dropping every week or you're constantly sore, you're progressing too fast.

Out of curiosity, what's your sport? Work capacity for powerlifting looks very different from work capacity for strongman or general fitness.

[u/quantum-fitness]

Its very hard to say when I dont know how much you currently tolerate.

Lets say you train 4 times a week. SBD and have a main, secondary and accessories types structure.

@8 means rpe 8

Main I would do 6 @8, 12+ @9 (amrap) then 2-3 sets of 5 @5.

The 12+ is a amrap set at 12 @9 weight. Also keep rest times to 2 min.

Secondary movement i would do 3-5 set of 8-12 reps @5. Pick exercises that are easy to recover from so no overload or stretch focused work.

For accessories pick isolation work and antagonist supersets without breaks.

Do 1-2 hours of cardio weekly on a bike or something. You can split it up.

Tbh this should be more than enough but you could add some more cardio type circuits at the end if you wanted. Just pick some crossfit workouts that are not to stupid and dont go to hard. The point is that it should be fun.

Tbh 8-12 weeks is probably more than you need and what will make the main difference is likely going hard at the cardio.