Work Capacity

What is Work Capacity?

This article will be dedicated to the topic of developing work capacity for athletic development.
Before we start let’s ask the question – “what is work capacity?” Work Capacity according to Vern
Gambetta is define as the following:

- The ability to tolerate a high workload

- The ability to recover from the workload sufficiently for the next training session and/or
game/competition

- The ability to resist fatigue

Why is Work Capacity Important?

The next question we need to ask is – “why is developing work capacity important for athletic
development. The answer to this question can be seen in the Athletic Development Hierarchy which
I adapted from Al Vermeil.

Speed & Multi-Directional Speed

Elastic/Reactive Strength (Speed-Strength

Explosive Strength (Strength-Speed & Spped-Strength)

Maximum Strength

Hypertrophy (if needed)

Body Composition

Work Capacity

Movement Quality

Nutrition, Supplementation, Lifestyle, Circadian Rhythms, Mental/Emotional/Spiritual Health

Figure 1: Athletic Development Hierarchy (Adapted from Al Vermeil)

So as you can see from the above nutrition, supplementation, circadian rhythms, mental, emotional,
spiritual health, and movement quality are the foundation to support the bio-motor qualities higher
up on the hierarchy. From there we have work capacity, body composition training, hypertrophy,
maximum strength, explosive strength, elastic/reactive strength, and speed and multi-directional
speed.
To summarize the hierarchy I always say – “The premise of the Athletic Development Hierarchy is
that all of the preceding qualities need to be optimally developed to support the succeeding
qualities higher up on the hierarchy”

So after the first two foundational layers of the hierarchy, work capacity is a critical bio-motor that
needs to be developed to sufficient levels to support its preceding bio-motor qualities.

How can we measure Work Capacity?

Next we need to ask – “How do we know if someone has good work capacity? What are good
objective tests for looking at work capacity?”

My Choices:

1). Rest Heart Rate taken over 5-7 days

2). Yo-Yo Intermittent Recovery Test Level 1 or 2

3). 1min Resting Heart after completion of yo-yo test

What are good scores for these tests?

1). Rest Heart Rate taken over 5-7 days

A: 60bpm or lower

2). Yo-Yo Intermittent Recovery Test Level 1 or 2

A: At least 1200m on Level two which is what I use

3). 1min Resting Heart after completion of yo-yo test

A: Can drop heart by 40-50 beats in 60secs
How can we train Work Capacity?

Finally – “How do we design a program to enhance work capacity?”

Circuit type training is very effective for developing work capacity. The use of tri-sets, quad-sets, and
general circuits that are completed with a certain work to rest interval are types of training that can
be used. See sample Programs below.

Exercises used to form the circuits will be from the category below:

Hip Dominant
Knee Dominant
Horizontal Push & Pull
Vertical Push & Pull
Core: Anti-Extension, Anti-Rotation/Lateral Flexion, Rotary

I find reps in the 10-15 rep range, timed circuits, or interval based circuits are a nice method for
developing work capacity.

With athletes a maintenance/introduction of power and strength qualities are also programmed for
within a work capacity block.
Sample Programs:

Example 1:

Name:
Block A: Week 1-4
Day 1&5: Linear Day Day 3: Multi-Directional Day
Foam Roll: Foam Roll:
- Quads - Quads
- TFL & IT Band - TFL & IT Band
- Adductors - Adductors
- Hamstrings - Hamstrings
- Calves - Calves
- T-spine (chin tucked)* - T-spine (chin tucked)*
- Lats* - Lats*
- Pecs (Medball)* - Pecs (Medball)*
Tennis ball/ Sliotar Tennis ball/ Sliotar
- Feet - Feet
- Glutes (cross leg) - Glutes (cross leg)
Time: 5mins Time: 5mins
Stretch or FMS weak link Stretch or FMS weak link
Dynamic Warm Up – Linear: Dynamic Warm Up – Multi-Directional:
Knee Hug Knee Hug/Heel Butt into Lateral Lunge
Heel Butt & Reach Lateral A-March
Overhead Reverse Lunge Walk Lateral A-Skip
Inchworm Lateral Crossover Skip
Spiderman Lateral Crossunder Skip
Straight Leg Walk Lateral Shuffle (stay low)
Backward Reaching Single Leg Deadlift walk Carioca
A-March Lateral Crawl w/Push Up x5
A-Skip Dynamic Hip Turns x20secs
High Knees Acceleration-Deceleration into Athlete Stance x5
High Heels
Straight Leg Skip
Backpedal
Build Ups (25%/50%/75%/100% @10m)x4 Time: 10mins
Time: 10mins
Explosive Jumps/Hops & Med Ball Throws (Speed- Explosive Hops & Med Ball Throws (Speed-Strength):
Strength): A1: Explosive Hops (NCM):
A1: Explosive Jumps/Hops (NCM): Day 3: Lateral/Medial Hurdle Hops 3x3 Each Leg
Day 1: Linear Hurdle Jumps 3x5
Day 5: Linear Hurdle Hops 3x5 Each Leg
Rest Interval: 60secs Rest Interval: 60secs
A2: Explosive Med Ball Throws (NCM): A2: Explosive Med Ball Throws (NCM):
Day 1: Horizontal Chest Throw – Overhand 2x5 Day 3: Standing Rotational Throw 2x5
Day 5: Underhand Overhead Backwards Throw 2x5
Time: 10mins Time: 10mins
Rest Interval: 60secs Rest Interval: 60secs
Linear Speed: Multi-Directional Drills (Planned):
10m Accelerations 1x6 – 2 Point Start 5m – Shuffle to Base 1x3 Each Side
5m – Crossover to Base 1x3 Each Side
5m – Directional Step to Base 1x3 Each Side
Time: 5mins Time: 5mins
Rest Interval: 60secs/Reps Rest Interval: 1min/Sets
 Day 1:

Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/

Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed): Deload
A: Hang Clean 3x5 3x5 3x5 2x4

Rest Interval: 180secs

Strength:
B: Trap Bar Dead Lift 3x5 3x5 3x5 2x4

Rest Interval: 120secs

Circuit: EDT 12-15RM 10mins 12.5mins 15mins 8mins
C1: Trap Bar Deadlift 1-5reps 1-5reps 1-5reps 1-5reps

C2: ½ Kneeling 2 Arm DB Curl & 1-5reps 1-5reps 1-5reps 1-5reps

Press – Neutral Grip
Rest Interval: 3-5mins/ circuits
Circuit: EDT 12-15RM 10mins 12.5mins 15mins 8mins
D1: BB Reverse Lunge 1-5reps 1-5reps 1-5reps 1-5reps

D2: TRX Rows – Neutral Grip 1-5reps 1-5reps 1-5reps 1-5reps

Rest Interval: 3-5mins/ circuits

Core:
E: Anterior Core Choice

Rest Interval: 60secs

 Day 3:

Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/

Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed): Deload
A: Hang Clean 3x5 3x5 3x5 2x4

Rest Interval: 180secs

Strength:
B: Bench Press 3x5 3x5 3x5 2x4

Rest Interval: 120secs

Circuit: EDT 12-15RM 10mins 12.5mins 15mins 8mins
C1: BB RFE Split Squat 1-5reps 1-5reps 1-5reps 1-5reps

C2: 3PT DB Row – Neutral Grip 1-5reps 1-5reps 1-5reps 1-5reps

Rest Interval: 3-5mins/ circuits

Circuit: EDT 12-15RM 10mins 12.5mins 15mins 8mins
D1: 2 Arm Kettlebell Swing 1-5reps 1-5reps 1-5reps 1-5reps

D2: Incline DB Press – Neutral 1-5reps 1-5reps 1-5reps 1-5reps

Grip
Rest Interval: 3-5mins/ circuits
Core:
E: Lateral/Rotational Core Choice

Rest Interval: 0secs

 Day 5:

Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/

Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed): Deload
A: Hang Clean 3x5 3x5 3x5 2x4

Rest Interval: 180secs

Strength:
B: Chin Up – Supinated Grip 3x5 3x5 3x5 2x4

Rest Interval: 120secs

Circuit: EDT 12-15RM 10mins 12.5mins 15mins 8mins
C1: BB Romanian Deadlift – 1-5reps 1-5reps 1-5reps 1-5reps
Pronated Grip
C2: Push Up 1-5reps 1-5reps 1-5reps 1-5reps

Rest Interval: 3-5mins/ circuits

Circuit: EDT 12-15RM 10mins 12.5mins 15mins 8mins
D1: Back Squat 1-5reps 1-5reps 1-5reps 1-5reps

D2: TRX Row – Rotational Grip 1-5reps 1-5reps 1-5reps 1-5reps

Rest Interval: 3-5mins/ circuits

Core:
E: Anterior Core Choice

Rest Interval: 60secs

 Example 2:

Day 1:

Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/

Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed): Deload
A: Hang Clean 3x5 3x5 3x5 2x4

Rest Interval: 180secs

Strength:
B: Trap Bar Dead Lift 3x5 3x5 3x5 2x4

Rest Interval: 120secs

Circuit: 20RM+
C1: Trap Bar Deadlift 4x10-15 5x10-15 6x10-15 3x10-15

C2: ½ Kneeling Curl & Press – 4x10-15 5x10-15 6x10-15 3x10-15

Neutral Grip
C3: DB Goblet Reverse Lunge 4x10-15 5x10-15 6x10-15 3x10-15

C4: ½ Kneeling 2 Arm High Cable 4x10-15 5x10-15 6x10-15 3x10-15

Row – Rotational Grip
C5: Plank Row 4x5 5x5 6x5 3x5

Rest Interval: Resting Heart Rate

Day 3:

Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/

Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed): Deload
A: Hang Clean 3x5 3x5 3x5 2x4

Rest Interval: 180secs

Strength:
B: Bench Press 3x5 3x5 3x5 2x4

Rest Interval: 120secs

Circuit: 20RM+
C1: DB Goblet RFE Split Squat 4x10-15 5x10-15 6x10-15 3x10-15

C2: 3PT DB Row – Neutral Grip 4x10-15 5x10-15 6x10-15 3x10-15

C3: KB Swing 4x10-15 5x10-15 6x10-15 3x10-15

C4: Flat DB Press – Neutral Grip 4x10-15 5x10-15 6x10-15 3x10-15

C5: Tall Kneeling Cable Press 4x10 5x10 6x10 3x10

Rest Interval: Resting Heart Rate

 Day 5:

Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/

Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed): Deload
A: Hang Clean 3x5 3x5 3x5 2x4

Rest Interval: 180secs

Strength:
B: Chin Up – Supinated Grip 3x5 3x5 3x5 2x4

Rest Interval: 120secs

Circuit: 20RM+
C1: DB Goblet Squat 4x10-15 5x10-15 6x10-15 3x10-15

C2: TRX Row – Alternating Grip 4x10-15 5x10-15 6x10-15 3x10-15

C3: DB/BB Romanian Deadlift – 4x10-15 5x10-15 6x10-15 3x10-15

Pronated Grip
C4: Push Up 4x10-15 5x10-15 6x10-15 3x10-15

C5: Plank Row 4x5 5x5 6x5 3x5

Rest Interval: Resting Heart Rate

 Example 3:

Day 1:

Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/

Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed): Deload
A: Hang Clean 3x5 3x5 3x5 2x4

Rest Interval: 180secs

Strength:
B: Trap Bar Dead Lift 3x5 3x5 3x5 2x4

Rest Interval: 120secs

Circuit: EDT 20RM+ 2x10min 2x12.5min 2x15min 2x8mins
C1: Trap Bar Deadlift 10-15 10-15 10-15 10-15
reps reps reps reps
C2: ½ Kneeling 1 Arm High Cable 10-15 10-15 10-15 10-15
Row – Neutral Grip reps reps reps reps
C3: DB Goblet Reverse Lunge 10-15 10-15 10-15 10-15
reps reps reps reps
C4: ½ Kneeling Curl & Press – 10-15 10-15 10-15 10-15
Neutral Grip reps reps reps reps
Rest Interval: 3-5min - Circuits
Core:
D: Anterior Core Choice

Rest Interval:
 Day 3:

Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/

Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed): Deload
A: Hang Clean 3x5 3x5 3x5 2x4

Rest Interval: 180secs

Strength:
B: Bench Press 3x5 3x5 3x5 2x4

Rest Interval: 120secs

Circuit: EDT 20RM+ 2x10min 2x12.5min 2x15min 2x8mins
C1: DB Goblet RFE Split Squat 10-15 10-15 10-15 10-15
reps reps reps reps
C2: 3PT DB Row – Neutral Grip 10-15 10-15 10-15 10-15
reps reps reps reps
C3: KB Swing 10-15 10-15 10-15 10-15
reps reps reps reps
C4: Flat DB Press – Neutral Grip 10-15 10-15 10-15 10-15
reps reps reps reps
Rest Interval: 3-5min - Circuits
Core:
D: Lateral/Rotational Core Choice

Rest Interval:
 Day 5:

Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/

Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed): Deload
A: Hang Clean 3x5 3x5 3x5 2x4

Rest Interval: 180secs

Strength:
B: Chin Up – Supinated Grip 3x5 3x5 3x5 2x4

Rest Interval: 120secs

Circuit: EDT 20RM+ 2x10min 2x12.5min 2x15min 2x8mins
C1: DB Goblet Squat 10-15 10-15 10-15 10-15
reps reps reps reps
C2: TRX Row – Rotational Grip 10-15 10-15 10-15 10-15
reps reps reps reps
C3: DB/BB Romanian Deadlift – 10-15 10-15 10-15 10-15
Pronated Grip reps reps reps reps
C4: Push Up 10-15 10-15 10-15 10-15
reps reps reps reps
Rest Interval: 3-5min -Circuits
Core:
E: Anterior Core Choice

Rest Interval:
 Example 4:

Day 1:

Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/

Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed):
A: Hang Clean 3x5 3x5 3x5

Rest Interval: 180secs

Strength:
B: Trap Bar Dead Lift 3x5 3x5 3x5

Rest Interval: 120secs

Circuit: 15-20RM 30mins 30mins 30mins
C1: Trap Bar Deadlift 30:30 35:25 40:20

C2: ½ Kneeling 1 Arm DB 30:30 35:25 40:20

Overhead Press - Neutral Grip
C3: DB Goblet Reverse Lunge 30:30 35:25 40:20

C4: ½ Kneeling 1 Arm High Cable 30:30 35:25 40:20

Row – Neutral Grip
C5: Plank 30:30 35:25 40:20
 Day 3:

Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/

Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed):
A: Hang Clean 3x5 3x5 3x5

Rest Interval: 180secs

Strength:
B: Bench Press 3x5 3x5 3x5

Rest Interval: 120secs

Circuit: 15-20RM 30mins 30mins 30mins
C1: DB Goblet RFE Split Squat 30:30 35:25 40:20

C2: 3PT DB Row – Neutral Grip 30:30 35:25 40:20

C3: KB Swing 30:30 35:25 40:20

C4: Flat DB Press – Neutral Grip 30:30 35:25 40:20

C5: Side Plank 30:30 35:25 40:20

 Day 5:

Sets/ Weight/ Sets/ Weight/ Sets/ Weight/ Sets/ Weight/

Exercises Reps Kg Reps Kg Reps Kg Reps Kg
Week 1 Week 2 Week 3 Week 4
Power (Strength-Speed):
A: Hang Clean 3x5 3x5 3x5

Rest Interval: 180secs

Strength:
B: Chin Up – Supinated Grip 3x5 3x5 3x5

Rest Interval: 120secs

Circuit: 15-20RM 30mins 30mins 30mins
C1: DB/BB Romanian Deadlift – 30:30 35:25 40:20
Pronated Grip
C2: Push Up 30:30 35:25 40:20

C3: DB Goblet Squat 30:30 35:25 40:20

C4: TRX Row – Rotational Grip 30:30 35:25 40:20

C5: Plank 30:30 35:25 40:20

Explosive Repeats:

Explosive repeats are a method that can be used to develop the aerobic system. After the
completion of one of the above sessions, I like to program explosive repeats as such:

A:

Sets/ Sets/ Sets/ Sets/

Exercises Reps Reps Reps Reps
Week 1 Week 2 Week 3 Week 4
Paired: 12mins 10mins 8mins 6mins
A1: BW Squat Jumps 6x 6x 6x 5x
10:50 10:40 10:30 10:30
A2: Rope Slams 6x 6x 6x 5x
10:50 10:40 10:30 10:30
Rest Interval: 0secs
*Can OMIT Week 4

B:

Sets/ Sets/ Sets/ Sets/

Exercises Reps Reps Reps Reps
Week 1 Week 2 Week 3 Week 4
Paired 12mins 10mins 8mins 6mins
A1: KB Swings 6x 6x 6x 5x
10:50 10:40 10:30 10:30
A2: Overhead Med Ball Slams 6x 6x 6x 5x
10:50 10:40 10:30 10:30
Rest Interval: 0secs
*Can OMIT Week 4

How I program the explosive repeats above is as follows:

Week 1: Day 1 – A, Day 3 – B, Day 5 – A

Week 2: Day 1 – A, Day 3 – B, Day 5 - A
Week 3: Day 1 – A, Day 3 – B, Day 5 – A
Week 4: Day 1 – A, Day 3 – B, Day 5 - A
Aerobic Plyometrics:

Like explosive repeats, aerobic plyometrics is a method that can be used to develop the aerobic
system. After the completion of one of the above sessions, I like to program aerobic plyometrics as
such:

A:

Sets/ Sets/ Sets/ Sets/

Exercises Reps Reps Reps Reps
Week 1 Week 2 Week 3 Week 4
Paired: 10min 10min 10min 6mins
A1: BW Squat Jumps 10reps 10reps 10reps 10reps

Rest Interval: 30/20/10/10sec

A2: Standing Med Ball Slams 10reps 10reps 10reps 10reps

Rest Interval: 30/20/10/10sec

– Reps/ 5mins - Sets
*Can OMIT Week 4

B:

Sets/ Sets/ Sets/ Sets/

Exercises Reps Reps Reps Reps
Week 1 Week 2 Week 3 Week 4
Paired: 10min 10min 10min 6mins
A1: BW Lateral Bounds 10reps 10reps 10reps 10reps

Rest Interval: 30/20/10/10sec

A2: Standing Med Ball Chest 10reps 10reps 10reps 10reps
Pass
Rest Interval: 30/20/10/10sec
– Reps/ 5mins - Sets
*Can OMIT Week 4

How I program the explosive repeats above is as follows:

Week 1: Day 1 – A, Day 3 – B, Day 5 – A

Week 2: Day 1 – A, Day 3 – B, Day 5 - A
Week 3: Day 1 – A, Day 3 – B, Day 5 – A
Week 4: Day 1 – A, Day 3 – B, Day 5 - A
 Recovery Days

I like to use the High/Low System made popular by Charlie Francis. On these days I like to use tempo
runs or the tempo medicine ball method.

Tempo Running volume in a work capacity block can be anywhere between 1800-3000m/ session/ 2-
3/week

Tempo Running:

Exercises Deload
Week 1 Week 2 Week 3 Week 4
A: Tempo Runs 100m @75% - 18x 20x 22x 14
Run in 20-22sec 100m 100m 100m 100m
Rest Interval: Walk

Tempo Medicine Ball Volume can be anywhere from 300-500 total throws and/ or movements/
session/ 2-3/week

Tempo Medicine Ball Method:

Exercises Deload
Week 1 Week 2 Week 3 Week 4
A: Squat to Chest Throw 3x20 4x20 5x20 2x20

B: Wood Chopper 3x20 4x20 5x20 2x20

C: Standing Rotational Throw 3x20 4x20 5x20 2x20

D: Overhead Chest Throw 3x20 4x20 5x20 2x20

E: Overhead Chest Slams 3x20 4x20 5x20 2x20

Rest Interval: N/A

 The Weekly Set Up

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Warm Up: Warm Up: Warm Up: Warm Up: Warm Up: Warm Up: Off

LV/LI-HI Tempo 1600- LV/LI-HI Tempo 1600- LV/LI-HI Tempo 1600-

Explosive/Elastic 3000m/ Explosive/Elastic 3000m/ Explosive/Elastic 3000m/
Jumps/ Hops Or Hops Or Jumps/ Hops Or
(15-20 reps) Med-Ball (15-20 reps) Med-Ball (15-20 reps) Med-Ball
300-500 300-500 300-500
VLV/MI VLV/MI VLV/MI
Explosive Therapy Explosive Therapy Explosive Therapy
Throws Throws Throws
(10reps) (10reps) (10reps)

VLV/HI VLV/MI-HI VLV/HI

Linear Speed – Multi Linear Speed –
(50-80m) Directional (50-80m)
Speed Drills
LV/MI-HI LV/MI-HI
Olympic Lift LV/MI-HI Olympic Lift
(15 reps) Olympic Lift (15 reps)
(15 reps)
VLV/HI VLV/HI
Strength VLV/HI Strength
(15-18 reps) Strength (15-18 reps)
(15-18 reps)
HV/MI HV/MI
Work Capacity HV/MI Work Capacity
Circuits Work Capacity Circuits
(30-60mins) Circuits (30-60mins)
(30-60mins)

Volume:
VLV = Very Low Volume
LV = Low Volume
MV = Medium Volume
HV = High Volume
VHV = Very High Volume

Intensity:
MI = Medium Intensity
HI = High Intensity
VHI = Very High Intensity