Strength training is one of the least used forms of conditioning, although it’s one that helps you achieve multiple goals at once.
Want to increase your heart rate and improve your stamina? Need to build more muscle? Is sweating profusely a sign that you’ve worked out well enough? Strength (Strength Endurance) is the stage of training that can do all of the above at the same time.
This is how Strength Endurance works
After you’ve done an active warm-up that includes foam rolling, stretches, and some core activation, you’re ready for endurance training.
This style of training consists of a superset of similar movements performed with variations of strength and stability exercises performed one after another. It’s different from the traditional strength superset variation, which uses two opposing exercises (e.g. Bench Press and Cable Row).
By combining a strength-based exercise with a stability-based variation, the core motors are worked out first, and then the stability motors of the same area are targeted next with the beat version. slow tempo of the same motion.
Let’s take the push motion as an example. If you’re in a health club and you’re thinking of doing push-ups, another exercise you should think about is the Bench Press (especially for men on Mondays, known as International Day). chest exercises). The next step is to combine the Bench Press with a stability-based push, such as a stability ball push-up.
When done correctly, the “push-up” exercise will start with a Bench Press for 8 to 12 repetitions, followed by a push-up on the ball for another 8 to 12 reps — but This time is done at a slow tempo with emphasis on down or lowering the body.
Rest for 1 minute and repeat the movement 2-3 more times to complete a total of 3-4 sets.
Here is a sample total body strength workout 1:
Do 2 sets of 10 reps each
- Lie on a stability ball (the ball is between your shoulder blades) with your hands on your hips, feet flat and shoulder width apart, toes pointed straight ahead.
- Raise your hips until your knees are bent at a 90° angle and your body forms a straight line from your shoulders to your knees. Slowly lower your hips to the floor.
- Lie on a stability ball with feet facing the floor, legs straight. Extend arms in front. Bring the arms to the sides of the body by pinching the shoulder blades and lowering.
- Lift your chest off the ball, keeping your back and neck aligned. Lower your chest and bring your arms back to start.
- Stand with feet shoulder-width apart, facing straight ahead, knees in line between feet. Squat slightly as if you were sitting on a chair.
- Jump up, spreading your arms overhead. Land gently and hold for two seconds, repeat.
Do 3-4 sets of each exercise, do 2 exercises in a row, after this exercise, immediately do the next exercise. Rest 60 seconds after doing 1 exercise and repeat.
Bench Press x8 reps
- Lie on a flat bench, knees bent, feet flat and shoulder width with toes pointed straight ahead. Hold a dumbbell in each hand, at chest level, slightly out of the body with elbows bent.
- Push the dumbbells straight up and together, keeping still at the top of the movement. Slowly bring the dumbbell towards your body.
You should read more standard Bench Press instructions here
Ball Push-Up x12 reps
- Start in a push-up position with your hands on the ball.
- Tighten your abdomen and contract your glutes. Keeping your back flat, slowly lower your body by bending your elbows. Push back to starting position by extending elbows and contracting chest.
Seated Cable Row x8 reps
- Hold the cable with arms extended.
- Pull the cable by bending your elbow and pulling your thumb toward your armpit, keeping your shoulder blades contracted and pressed down. Do not allow the head to protrude forward. Mute. Slowly return to the starting position.
Single-Arm Row x12/rep per side
- Holding the cable, with arms extended at chest level, feet shoulder width apart, pointed straight ahead, knees straight over second and third toes.
- With knees slightly bent, pull weights by bending elbows. Bring your thumb towards the armpit. Do not allow the head to protrude forward. Mute. Slowly bring your hands back to the starting position, then switch hands.
Dumbbell Squats x8 reps
- Stand with feet shoulder width apart, toes pointed straight ahead, knees straight on second and third toes.
- Slowly begin to squat down, bending your knees and hips. Do not allow any inward rotation at the hips or knees. Return to starting position by contracting your glutes and pressing through your heels as your knees extend.
Single-Leg Squat Touchdown x12/rep per leg.
- Stand on one foot with toes pointed straight ahead, knees slightly bent and straight on second and third toes. Keep your legs slightly bent right next to your body.
- Slowly squat down. Reach out with your free hand toward your stable foot on the floor. Push through heels, activate glutes, and stand upright until hips and knees are extended.
Strength Endurance Phase
If you remember the training performance optimization model mentioned in the article Stabilization Training – The first step to strength training, this is the second training stage in this 5-step model.
In the early stages, you have improved muscle balance, muscle control and stability, core control, which is just one of the many benefits of the foundation phase, helping you to be ready to go. Ready for this 2nd stage
I often refer to Stage 2 training as the “gateway” training phase. This means that someone who is transitioning from stability training to increasing muscle size or overall strength can use this period to adapt to heavier weights and training volumes for hypertrophy and strength. maximum.
It may also be suitable for people who don’t want to give up strength-based exercises, but want to start incorporating stability exercises into their training without having to go back to Phase 1.
While transforming the body through fat loss isn’t emphasized as one of the main benefits of endurance training, minimal rest in the superset certainly helps in that regard.
For those who want to get in shape for the holidays, lose a few inches in their bust, or just avoid sizing up, this workout does an amazing job. Just go through one workout to see how this can be done.
Here is another sample exercise using vertical loading. The difference with this move is that you’re doing all six moves before resting for 60 seconds and repeating.
Here is another sample exercise using the vertical loading method. The difference with this move is that you’re doing all six moves before resting for 60 seconds and repeating.
Vertical loading in the gym is a training method in which you focus on a certain muscle group during a training session and gradually increase the volume and intensity of the exercise in each set.
“Around the gym is preferred by many small group trainers if the equipment and space are available. By performing all of the exercises listed before resting, you will thoroughly challenge strength and stability while also impacting the cardiovascular and respiratory systems.” Read more about what is Circuit Training to understand better.
The advantage of vertical loading is that parts of the body will be alternated from set to set, starting at the top and working down to the bottom, allowing each part to rest while the rest of the time. Your rest is reduced.
Strength Endurance training program sample 2
Everyone should do Stabilization Training workouts. Whether you’re looking to increase the intensity of your workouts or mix things up with a weekly Squat and Bench Press regimen, endurance training is a great transition.