James Moe's Resistance Endurance Program

James Moe is back with a follow up from his first bodyweight program. This time he has revamped his work-out to utilise resistance training equipment for added strength..

Due to the overwhelming popularity of James Moes bodyweight endurance program he wrote for Fightscope, we have asked him to write us another plan. Luckily for us (and you!) James was more than happy to share his resistance endurance program for the entire body.

"First of all i'd like to thank everyone for the positive feedback and comments I have received for the first bodyweight endurance program I wrote here for fightscope.com. One of the most common responses I received were from guys and girls that had trained hard, became almost too fit and strong for the program and wanted to up the intensity. Because of this I decided to add resistance and equipment to the routine."

If you haven't got equipment or you are a beginner I suggest you try the first program out by clicking here.

Equipment you will need:

• Barbell
• Pull up bar
• Weight plates
• Dumbbells

BEFORE YOU START

1. Rack the barbell with a weight that will allow you to perform 20 +/- dead lifts with medium-to-high difficulty.
2. If you have a second barbell and weights rack it with enough weight that will allow you to perform 20 +/- squats with medium-to-high difficulty. If you don't have a second barbell simply perform explosive squats.

The resistance endurance program

1. Squats/Explosive jump squats - Perform 20. For explosive jump squats perform the negative part (way down) of this exercise as you would an ordinary squat, on the positive part (way up) explode as hard as you can and jump into the air.
2. Rest for 1 minute.
3. Pull-ups (underhand grip) - Perform until failure. If you can't manage any pull-ups then you can perform negative pull-ups by jumping up and lowering yourself down slowly.
4. Rest for 1 minute.
5. Dead lifts -Perform 20+/-. If you could reach 35 it's time to increase the weight. If you can't reach 20 then it's time to lower the weight - you don't want to reach failure on number 20 as dead lifts are a serious compound exercise that need maximum focus.
6. Rest for 1 minute.
7. Weighted lunges - Perform 40 (20 for each leg) lunges with a dumbbell in each of your hands.
8. Rest for 1 minute.
9. Chin-ups (overhand grip) - Perform until failure. If you can't manage any chin-ups then you can perform negative pull-ups by jumping up and lowering yourself down slowly.
10. Rest for 1 minute
11. Dumbbell chest press/Press ups - Perform 20 weighted dumbbell press's. If you could reach 25 it's time to increase the weight. If you can't reach 20 then it's time to lower the weight. If you don't have dumbbells perform 100 press-ups or until failure.
12. Hanging leg raises - Hang from the pull-up bar. Keeping your body steady, bend your legs ever so slightly and raise your legs as high as possible. Lower them to a vertical position and back up. Keep the movement controlled at all times. Perform until failure.

Repeat the above cycle twice, three times if you can manage it. This will give your body an all -over work-out that will lead you sore and exhausted. Beware - it could make you feel dizzy and even sick - no pain, no gain though huh? ;-).