Power-Strength-Endurance (PSE) workouts adjust the following 5 movement variables in order to maximize the metabolic effect of training:
1. Muscle tension
2. Breathing
3. Speed
4. Affect
5. Duration
Power
Muscle tension: High initially during set-up and then the tension is released during a high speed movement.
Breathing: Strong preparatory inhale followed by a quick, explosive exhale during the high speed motion.
Speed: High during movement after generating tension from an initial starting position
Affect: High aggression/angry/loud
Duration: Short to maximize explosiveness created with each repetition (3-5 reps).
Strength
Muscle tension: High throughout movement
Breathing: Strong diaphragmatic inhale and sustained "hiss" breath in order to maximize intra-abdominal pressure throughout the movement
Speed: Slow in order to maximize time under tension
Affect: High aggression/angry/loud; think break, crush, squeeze, spread, etc.
Duration: Short to moderate (5-10 reps). Lower reps to focus on maximal strength training and higher reps to focus on muscle hypertrophy.
Endurance
Muscle tension: Low; only enough to maintain the proper, balanced positioning of the movement
Breathing: Relaxed; as if having a conversation
Speed: Flow speed; not too fast to make it too exhausting and not too slow as too avoid too much muscle tension; utilize reciprocal motion (i.e. alternating arm swing during walking) to conserve energy
Affect: Happy set; smile/relaxed face/quiet breathing and movement
Duration: Long (12+ reps or timed sets longer than 2 minutes); the goal is energy conservation - to flow at a pace that can be maintained for long periods
WORKOUT
8 minutes as many rounds as possible of alternating push-up and squat PSE circuits
Push-up PSE circuit:
3 power push-ups
10 tension push-ups
15 flow push-ups
Squat PSE circuit:
3 power jump squats
10 tension squats
15 flow squats