Everybody wants to be stronger. Your strength single-handedly determines your abilities in fitness and in life. This week, maximum strength is your sole aim. Here are 5 workouts to spread over the next week.

When training for maximum strength, you will begin by training one to two big lifts each day. These are your primary movers (bench press, squats, deadlifts, etc.). They work in a total body fashion. These exercises require the most energy and will produce the largest force.

They should be kept at a moderate set range with heavy weight and low repetition counts. You want to have less reps with this to ensure that you are using as much energy as possible to lift as heavy of weight as you can. You should be reaching an 8 or 9 exertion on a scale of 1-10.

You will then perform “accessory” or individual muscle work at a lower weight with lower sets, but higher repetitions. You should still strive to hit an 8 or 9 exertion, but over the course of more reps.

Good luck this week. Dig down deep and utilize your maximum strength.

1. Chest & Shoulders (Monday)

You will perform each exercise individually in a traditional fashion. Perform the required sets of one exercise, with the specific rest, before moving on to your next exercise.

Warm Up:

• High Knees - 30 Seconds
• Butt Kicks - 30 Seconds
• High Kicks - 30 Seconds
• Lateral Shuffles - 30 Seconds (each side)
• Arm Bar - 30 Seconds
• Halos - 30 Seconds

Main Set:

• Bench Press - 5x4 Rest 2-3 minutes
• Military Press - 5x4 Rest 2-3 minutes
• Cable Fly - 4x8 Rest 90 seconds
• Side Raise - 4x8 Rest 90 Seconds
• Push Ups - 4x8 Select the variation most appropriate (challenging, but doable) for you Rest 90 Seconds
• Rear Delts - 4x8 Rest 90 Seconds
• Skull Crushers Rest 90 Seconds

2. Bucket Incline (Tuesday)

Grab your bucket and spend some time on the treadmill or out at your local mountain or training hill. With this workout, challenge yourself to NOT run.

Yes, you read that correctly.

Find your hiking legs. Focus on pulling through your hamstrings and your glutes as you take on this incline interval workout.

Warm Up:

• High Knees - 30 Seconds
• Butt Kicks - 30 Seconds
• High Kicks - 30 Seconds
• Lateral Shuffles - 30 Seconds (each side)

Main Set:

Projected Pace - 3.5-4.5 mph 10% Incline - 2 minutes 10% Incline with Bucket - 2 minutes 12% Incline - 2 minutes 12% Incline with Bucket - 2 minutes 14% Incline - 2 minutes 14% Incline with Bucket - 2 minutes 15% Incline - 2 minutes 15% Incline with Bucket - 2 minutes 13% Incline - 2 minutes 13% Incline with Bucket - 2 minutes 11% Incline - 2 minutes 11% Incline with Bucket - 2 minutes 9% Incline - 2 minutes 9% Incline with Bucket - 2 minutes

3. Legs (Wednesday)

You will perform each exercise individually in a traditional fashion. Perform the required sets of one exercise, with the specific rest, before moving on to your next exercise.

Warm Up: High Knees - 30 Seconds Butt Kicks - 30 Seconds High Kicks - 30 Seconds Lateral Shuffles - 30 Seconds (each side) Lateral Band Walks - 30 Seconds

Main Set: Front Squat - 5x4 Rest 2-3 Minutes Step Ups - 4x8 Rest 90 Seconds Bulgarian Split Squats - 4x8 Rest 90 Seconds Lateral Lunges - 4x8 Rest 90 Seconds Pistol Squats - 4x8 Rest 90 Seconds Single Leg Romanian Deadlift Rest 90 Seconds

4. Back (Friday)

You will perform each exercise individually in a traditional fashion. Perform the required sets of one exercise, with the specific rest, before moving on to your next exercise.

Warm Up:

High Knees - 30 Seconds Butt Kicks - 30 Seconds High Kicks - 30 Seconds Lateral Shuffles - 30 Seconds (each side) Arm Bar - 30 Seconds Halos - 30 Seconds

Main Set: Deadlift - 5x4 Rest 2-3 Minutes Pull Ups - 5x4 Add a resistance band (regression) or weight (progression) as needed to meet your needs Rest 2-3 Minutes Lat Pull Down - 4x8 Rest 90 Seconds Single Arm Bent Over Row - 4x8 Rest 90 Seconds Face Pulls - 4x8 Rest 90 Seconds Pull Overs - 4x8 Rest 90 Seconds Hammer Curls - 4x8 Rest 90 Seconds

5. Ruck (Saturday)

Grab your ruck sack, your weighted vest, or your sandbag and head out to your favorite hiking trails. Commit to carrying that weight for 30 minutes as you hike up and down hill. The more technical the terrain, the stronger you’ll become.