High Frequency Endurance Building

A super simple method I love for developing reps in particular exercises is to hit it every day.

Yes, you read that right.

Every day.

1 set every day

The trick is to wave the load through the week.

On day 1, test. Push to technical failure and record that number.

Every subsequent day do a number anywhere from 50% to 95% of that number.

Retest every 7 days.

A week of push ups could go:

Monday: 35 (max)

Tuesday: 25

Weds: 19

Thursday: 32

Friday: 30

Sat: 22

Sun: 17

Then retest on the following Monday

This works with most sub maximal exercises.

Try it with Goblet Squats, Kettlebell Snatch, Push Ups, Bodyweight Squats (although the numbers go up fast with these), pull ups (assuming that can already do at least 5)

That's it.

1 set

Every day

You can do up to 3 exercises, but make sure that you only do a hard session on one of them on any given day.

For best results, stick to a single movement for a month then put that on the back burner for a while


Dave Hedges

14 views0 comments

Mon - Fri: 7am - 10pm


WG-Fit is a small gym with a family feel.
Our Coaches have come up through martial arts so have a keen interest in well rounded strength, mobility and endurance with a view to an always ready performance ability.

We specialise in kettlebells, bad jokes and great training.

  • Facebook Social Icon
  • Twitter Social Icon
  • Instagram Social Icon
  • Vimeo Social Icon
  • YouTube Social  Icon

- Personal Training

- Online Training

- AiM Sports Therapy

- Bad Jokes

- Great music!


14 Magennis Place
Dublin 2

© 2023 by Dr. Repair. Proudly created with Wix.com