Odysseus

Program Overview This 9-week program builds cardiovascular fitness, muscular endurance, and strength, with an emphasis on the endurance aspect. Complete the Arche program before starting this program. After week 9, re-test your 1-rep max (1RM) and use those numbers to repeat this program or move on to another program such as Theseus, Minotaur, or Heracles. Deload for a week or two every few months between cycles or programs. Weekly Structure 1. Strength & Core (S&C) – 2x/week (Weeks 1–6 only) • Goal: Develop full-body strength and core stability. • Structure: Compound lifts + core circuit. • Intensity: Based on tested 1RMs. • Rest: o 3–5 min between compound lift sets o 2 min between core circuit rounds 2. Muscular Endurance (ME)–1x/week (Weeks 1–6) / 3x/week (Weeks 7–9) • Goal: Improve muscular stamina via full-body circuits. • Rest: 2 minutes between rounds. • Note: Replaces S&C during Weeks 7–9. 3. Endurance Training–4x/week (E + LSSE) Maintain a Zone 3 heart rate using any modality: running, swimming, biking, rowing, or rucking. • Endurance (E)–2x/week (Weeks 1–4), 1x/week (Weeks 5–9) o 30/60-minute sessions o Preferred: Running • Long Steady State Endurance (LSSE)–2x/week o Week 1: 85–120 minutes o Progress to: 120 minutes by Week 9 o Preferred: Rucking • High-Intensity Conditioning (HIC)–1x/week (Weeks 5–9 only) o Short, intense cardio intervals to improve VO₂ max 4. Rest or Active Recovery–1x/week Light activity: walking, hiking, biking, recreational sports, or time with family. Weekly Schedule Overview Weeks 1–4 Day / Session Type 1 Strength & Core (S&C) 2 Long Steady State Endurance 3 Endurance (E) 4 Strength & Core (S&C) 5 ME (AM) + Endurance (E) (PM) 6 Long Steady State Endurance 7 Rest / Active Recovery Weeks 5–6 Adjustments • Day 5: Switch to LSSE • Day 6: HIC replaces LSSE Weeks 7–9 Adjustments • Days 1, 3, 5: Muscular Endurance (ME) replaces S&C • Day 4: LSSE • Day 6: HIC • S&C is removed these weeks Warm-Up Guidelines • Begin every session with dynamic movement or light cardio. • For strength days: o Warm up progressively with light sets. o Keep rest short between warm-up sets. o Rest 3–5 min before first working set. Key Principles • Consistency: Stick to the schedule. If a session is missed, continue with the next scheduled one—don’t double up or skip ahead. Acknowledgments This program is inspired by the Tactical Barbell system—a highly recommended resource for efficient, goal-driven fitness.