I live by strength endurance and I believe it is one of the most effective ways to train. Strength endurance is defined as the ability to effectively maintain muscular functioning under work conditions of long duration. When training for endurance, the use of high repetitions with full body movements will result in a great expenditure of energy, therefore eliciting tremendous adaptations within the body. I believe that you will develop both physical and mental abilities by improving anaerobic endurance and work capacity, while developing a mental fortitude. It is an amazing feeling, when your endurance shoots through the roof, as your body learns to fight through what was previously unbearable fatigue.
When you are training for strength endurance it is important to reduce rest between your sets. I have seen tremendous results with my clients when you train with endurance. And by reducing your rest periods, an accumulation of blood lactate will occur. This will help to develop increased tolerance to such acidic conditions.
It is important to know that one way to make better use of time is by sequencing exercises so that one movement will not fatigue the muscles required in the next movement. For example, one set of shoulder press followed by a set of db squats. By arranging your circuits/exercises in this way, one is able to improve strength and be able to perform more work, while minimizing fatigue and idle rest. The recovery process between these sets will occur much faster when different muscles are targeted.
When you train you want to see the benefits of improving work capacity. An improved work capacity will allow you to endure more intense work, while recovering between exercises and workouts. The ultimate achievement is that you will enable to body to train harder and more frequently. Your workouts should never be lengthy because INTENSITY is more important than duration. A close friend to work capacity is the concept of GPP.
Verkhoshansky defines GPP (General Physical Preparedness) as "conditioning exercises designed to enhance an athlete's general, non-specific work capacity" (1977). This type of training develops a solid, well-rounded foundation and the benefits include:
- Improved Aerobic Endurance
- Improved Anaerobic Endurance
- Improved Strength
- Improved Coordination
- Improved Body Composition
- Improved Recovery Between Exercises/Workouts
Goals for this workout: 1)Each movement will be performed not stop, with no rest between exercises. 2)This workout will last 20 minutes. 3)Try to perform as many circuits as possible during the 20-minute time period. 4)Perform each movement as fast as possible but still controlled and without momentum. 5)Pick moderate weight for the exercises that require weight.
- Ten Pull-Ups for Men/Five Pull-ups for Women
- Ten Upright Row Squats
- Ten Burpees
- Ten Push-Ups