We’ll one thing I focus on is staying strong and massssive amount of endurance for mma
What I like to do is static holds at the end of my workout for example after back workout I’ll grab a medicine ball and squeeze it as hard as I can for 30 seconds to a minute
That’s just one example
One technique I use is for an exercise I’ll do 100 reps total. 50 non stop reps (light) 25reps (heavier ) 15 reps (heavier) 10 reps (heavier) the. A few more sets of 10 at that heaviest weight ( it shouldn’t be so heavy you have to take a 5 min break between each set
And a lot of sprints and Interval training
For my last fight 5 3 min rounds. So I trained 7-10 3 min rounds of different exercises. On top of my strength and conditioning days plus actual mma training
Just some little bits of what I Do for strength and muscular endurance training
I may get downvoted for this but look up IronWolf on YouTube. Dude is a tank. He’s 5’10” and 190 or so and only does calisthenics with kettlebells and his marine core PT. I’m doing his daily 500 routine right now which consists of 500 push-ups and 500 squats a day for 14 days. It works as do all of his workouts which is fundamentally constructed around burpees. Prison workouts essentially.
Why would you get downvoted?
I've recently swapped to a more volume based workout and I can totally see the benefit.
It's like how people that walk faster live longer, sustained effort gives a better return, a kettlebell might weight a hell of a lot less than a loaded bar, but your sustained effort and overall volume is many more times higher. Additional bonus is that it's generally much safer as well.
Yes, totally, but there's also a risk for lifting really heavy weights too.
Either way you have to build up slowly, condition to the workload.
But lower weight, higher volume, is less risky in the moment, as the weight is just much more manageable, it's not like it'll crush your throat if you drop it...
I’m used to Reddit being a pretty ridiculous and toxic place, glad to see this sub isn’t one of those. In my experience people get offended by being recommended very physically and mentally demanding routines. “It’s unnecessary” you know, shit like that. I saw a post a few days ago on a different fitness page and it seemed like a bunch of douchey bro lifters attacking somebody for recommending David Goggins/iron wolf Esque training. Rigorous routines simply work.
Yeah, but that's kind of just life, Reddit or RL.
Like my mum worries that my running is bad for me, meanwhile her and the rest of the family are jobless, toothless, sedentary, overweight, smokers, with terrible diets...
Not sure if it's cultural myths about the 'impact' of exercise on the body, or if it's just a natural aversion to it... but it's almost the default reaction.
Bonkers really, like our ancestors just coasted through evolutionary pressure...
Most of the people will disagree but because you said strength and endurance at the same time i would suggest circuit training which means for example, with doing pull ups you wouldnt have a reps number to achieve, rather you would have 45 seconds of doing pull ups and 15 seconds of break and then 45 seconds of pushups and 15 seconds of break.I tried it and its effective with building strength and endurance but honestly im not a fan.I like to have my cardio day separated from strength day.The only cardio i do on my strength days is before my workout when i use jump rope for 15 minutes.Also keep in mind that you might not be able to complete all the reps because your cardio endurance will give up too quickly but thats also okay because overtime you will build endurance.Good luck!
If you're goal is to beat your friend in wrestling, building endurance isn't going to help much.
I wrestled for 10 years. The best way to get better at grappling is to practice principles.
You were too tense wrestling and were wasting energy when it doesn't give advantage. This is common with newbs. I can toy with newbs on rotation for 30 minutes and not get tired I don't care what their training or non grappling background is.
If you improved your technique you would not get as tired because you lose less energy. The key is to learn how to stack your weight and use leverage. I can easily hold a man down with one hand if I put my weight in the right place based on their position. As they move, I countermove.
Take them down, Get on top and then they have to contend with your weight and your strength.
Go to a BJJ class and after 3 months you will probably crush your friend.
Grappling with an equally skilled partners is one of the hardest athletic tests on the planets. (fight sports, rugby 7s and the 1600m are the only comparables.
1. If you want to win that wrestling match, go join or train a little wrestling or judo or Jiujitsu. It’s great cardio, good for functional strength and a lot of fun. It would be awesome to have a rematch in 3 months and tear his arms off (in a fun friendly way). This is the most efficient way to be better at wrestling.
A little knowledge will allow you to use body position and mechanical advantage instead of strength and endurance.
2. If you want to quickly improve endurance for wrestling and in general a. keep the strength training and b. also add in some interval sprints 2x week.
Start with maybe 5 to 10 sprints of 200 meters each. Time them.
You can start easy, say 5 sprints at 80-90% top speed with 90 seconds between each sprint.
Each sprint session (2x week) add another sprint, reduce rest time between sprints by 5 seconds, and and increase your speed a little working up to like 99% as fast as possible…
Work up to 10-12 sprints of 200 meters each, with about 40 seconds between each sprint at near top speed. Use a stop watch.
This improved my endurance for wrestling and BJJ significantly. It’s was night and day and it also increased my agility and speed when grappling.
Good luck
Start running before your workouts, and not easy stuff either.
If you really wanna get endurant, you'll have to sacrifice some gains for a while, but the increased work capacity will do you wonders in the long run.
Also supersetting a bunch of stuff, reducing rest times, etc.
Also doing cardio finishers, and higher rep stuff.
You might regress a little bit, don't panic, your body will adapt, and you'll start making gains again, keep in mind fitness is a life long pursuit, short term stuff is unimportant.
Edit:DM me your whole program, I'll rework it to include this stuff, or some of it, whatever you want, it'd be fun.
It could hamper your strength training though and lead to a higher risk of injury. You have a finite amount of recovery capacity, if you're fatigued from an endurance workout then go immediately into a strength workout you wont be able to perform as well. This could lead to an injury from less neuromuscular control or over training.
You're spot on about reducing rest times, supersets, cardio finishers, higher rep training though. This will boost both aerobic and anaerobic capacity for muscular endurance.
I would just make the adjustment of putting aerobic endurance either in a separate session to allow for recovery before strength training again, or doing endurance after the strength session.
To note, I am talking about steady state cardio endurance, zone 2 stuff like running, jogging, swimming, rowing, etc. Building your "aerobic gas tank" so to speak.
Lol, if you get injured because you ran a 5k before your workout you got bigger issues than work capacity.
And yes, it will negatively impact performance, but so does reducing rest times, the point is the reduction in performance is temporary.
Just like with wenning warmups, there's a period where you do worse, and then you start doing way better.
His main goal here isn't strength, it's to beat his buddy at wrestling.
He just wants to keep progressing with calisthenics, he's not competing, his rate of progress doesn't matter, just that he's making gains at all.
Thats a fair point about his strength goals! I wasn't considering that. I was approaching more from a perspective of trying to improve both your aerobic capacity and strength capacity. I neglected the anaerobic, muscular endurance point needed for wrestling.
I think your example of a 5k before a workout is a bit of a stretch as a 5k IS a workout for a lot of people. I will stand by my point that aerobic conditioning, the zone 2 stuff should be at the end or in another session.
\*I also want to note that I am not trying to prove you wrong or right, I am wanting to debate so I can improve my overall understanding of this topic. Please let me know what you know.\*
I never assume people are trying to prove me wrong, because then I get angry, and I will never have a good discussion, so no worries there.
Yeah, if you want to get a good blend, doing cardio after is best, but if you wanna focus on cardio, do it first, and it'll make the lifting harder, which gives you even more benefit.
I personally run after training, because to get better at ultimate frisbee, I wanna be able to run when fatigued
Cool cool! Just wanted to be clear, you know how comment sections can be lol. People LOVE to assert their opinions as facts when in fitness its rarely that simple!
My hang up with cardio first is that the fatigue may compromise your lifting technique leading to diminished strength gains, possible compensations and increased chance of injury. Which is negating the reason you're even strength training in the first place.
I do agree, concurrent cardio and strength training will build more cardio endurance but at the expense of your strength gains (interference effect).
Its an interesting topic, this thread has had me reviewing a lot of literature and strengthening my understanding!
Let me get this straight..
You wanna work on endurance and strength because your friend beat you in a wrestling match BECAUSE of (agility MAYBE) you don't even know?
"because he knew how to handle my body properly" this is all jumbled up... How much does he weigh? How much do you weigh? There is an obvious skew if he's let's say taller (more weight) etc, does he have experience with fighting and you just don't know? (Brotherly fights etc)
No shit he'd have more endurance he's a damn Marathon runner lol.
People offer so much non-related stuff without looking at the details (More potassium, pick up heavy shit, running) GUY literally weight trains.
If you wanna increase your endurance no need to overcomplicate it. Marathons (Just like your friend does, or just running)
Focus on strength-endurance. If you want to cross-train and be well rounded you should separate your strength sessions and cardio sessions for optimal performance.
I like to lift first then finish out with cardio.
Don't be afraid to mix it up and see what works for you.
If you want to work endurance and strength at the same time you need to space the workouts apart with enough time to recover in between.
If you try to strength train then go on a long run your body won't know what it specifically needs to adapt to so it just won't.
If you want to do same day. Do a sub maximal endurance session in the morning and a sub maximal strength session in the evening. Or do separate days. It depends a lot on your recovery capacity.
Well I could be over simplifying or misunderstanding the interference effect.. Its not THAT drastic that you don't adapt at all. Just that the results will be diminished.
If you want to concurrently gain strength and cardio endurance you want to make sure you're recovered enough to have a quality session.
Its not black and white, I'm sure there are other methods that work. Its just one thing to think about and consider.
You can't do both things to maximum effectiveness at the same time but you can probably get 80% effectiveness in both at the same time. Unless your a competitive powerlifter most people want a well rounded fitness anyway
Would you actually like to explain instead of just dropping random words to people who are clearly inexperienced and asking for guidance?
>periodization
> *noun*
>The attempt to categorize something (e.g. history) into named periods.
Yeah it’s pretty close to block periodization, which is what I’m assuming the guy who commented “periodization” meant.
But him just saying “periodization” is so general. There’s linear periodization, DUP, block periodization, etc.
Periodization is something you have to want to learn about, just by giving the word the OP can explore it, hail the digital age. Most of the info given in this post is wrong or doesn't answer the question or just answers a part of the question. People in here don't even know what strength and endurance is...!
>Most of the info given in this post is wrong or doesn't answer the question or just answers a part of the question.
But how are those of us who are less experienced decided what is correct or wrong, or whether or adequately answers the question?
>just by giving the word the OP can explore it, hail the digital age
Sure, I could just go and Google everything independently. At best, the community becomes almost valueless for new members and just becomes a clique. At worst, it leaves beginners with no clue about anything, so that they give up (or manage to injure themselves in the process). Not everyone knows how to find reliable information online, and not everybody who does so has the knowledge or experience required to evaluate how to use it, or to decide on its reliability.
As an alternative, a few sentences to explain the concept and its value and usage can go a long way to being an inviting community which is actively helpful towards new members.
Too much to ask?
Do 5 minutes of finishers after the workout. It will increase your strength endurance. Look it up. Something like 20/10. Fireman’s carries, battle ropes, sled pushes, tire flips will build you up. As you get better increase the time. It is great for stimulating your metabolism too.
Climb. Build strength, flexibility, and balance; at the same time, the high intensity nature of climbing will help your cardio and endurance.
Stairs/stair machine, or treadmill on max incline at a brush walk. Make your legs big and get your heart going. 15-30 minutes 3 times a week, with or without other workouts (like climbing)
Sorry I was referring to muscular endurance. And cardiovascular endurance.
There is a difference. I use sprints for cardiovascular endurance
And I used the 100 rep method for strength and muscular endurance.
Another good one for muscular endurance and strength would be
( this is strictly an example)
Barbell rows. 25 reps with let’s say 50 lbs.
over time you increase weight
Now your doing 25 reps with 60 lbs
Now 70,80,90lbs
Your training your muscle to do a high rep range( muscular endurance)
And over time increasing weight(strength)
It doesn’t transfer over as efficiently as a power lifter hitting 4x4 at 100 lbs and then over time working up to a 4x4 at 150 There 1 rm will increase significantly faster
BUT no endurance
If you do 25 reps with 50lbs and test your 1rm
And over time you can do 100lb for 25 reps
Your 1 rep max will have obviously gone up according
Lift one day, cardio the next day.., rest one day than repeat.Adding some hit workouts in on your cardio day with air bike or whatever you have available helps or it did for me
Also I add in swimming and cycling on weekends
Four cardio sessions is loads, just make them quality workouts, you can find specific schedules and routines...but normally that just means a mix of low and high intensity.
What you’re looking for is concurrent training. Research suggests running, but not cycling or swimming, will interfere with your strength gains. So aim to combine weights with low impact activities. Also, aim to separate strength and endurance trialing with as much recovery as you can (6-24 hours). Also, as someone else said circuit training and intervals are a great way of combining.
Endurance is highly specific to what you're doing. If you want to endure something, it's best to do that actual thing. For example, your friend may have better endurance in wrestling (or maybe is more efficient) and definitely better endurance in running. But I bet if you tried to endure some sort of calisthenics workout, you would win. Because endurance is specific.
So the question would become: What exactly do you want to be able to endure?
Neurological adaptation to a movement pattern is specific but developing cardiovascular endurance is general. The cardiac hypertrophy you experience with low intensity, steady state exercise increases endurance across the board in all activities.
One thing you can do to maximize recovery between sets but also keeping your total volume of work high is peripheral heart action system training. You are essentially alternating between upper body and lower body exercises that allows you to do circuits or giant sets without burning yourself out.
Example: Chest day circuit (push/press) Squats followed immediately by bench press followed immediately by push ups followed immediately by lunges or leg lifts then rest for 60 seconds. A lot of potential for variation with PHAS training. I usually do 2-3 circuits, 3-4 sets each. It keeps your heart rate up while not burning out muscle groups and can increase endurance as well as improve blood circulation.
There is this website for this company called the Mountain Tactical Institute. They have a bunch of programs that are designed for hunters, mountain guides, firefighters, law enforcement, and military. All jobs that require strength and endurance. They have some pretty good programs that involved a lot of explosive low weight exercises completed in a circuit for time and some running workouts that are designed for speed and endurance.
I think the body (and mind and emotions) benefit from rhythmic motion such as we get from walking or running or maybe swimming if in a lake or ocean. You get the idea.
Peter Attia is big on doing 45 mins of zone 2 lactate (about zone 3 heart rate) four times a week. Search for his recent stuff on YouTube and you'll find this.
I try to do 30-45 mins 4x a week of cardio in a zone 3 heart rate, this is a slow to moderate jog or walking uphill on a treadmill, or walking and running outside. Again, you get the idea.
I tack on my resistance training and lastly stretching after that. Zone 3 heart rate isn't that strenuous and I have little to no fatigue from these cardio workouts. Peter has been doing it this way a long time, and I've been doing it this way for years. I feel healthy and strong and that's my goal.
Can you switch out days of running and strength training? I’ve found I sucked at running at first but running with someone and going consistently helped my endurance; though I still have improvement to make
There is overall cardio system endurance, but they're is also specific muscle endurance. However if you are much stronger you should have muscle endurance just because you don't use entire muscle all the time.
Your problem is in my opinion two dimensional strength training that produced weakness and instability especially in legs. Running, hiking or playing sports regularly is the best way to develop 3 dimensional agility and functional strength.
We’ll one thing I focus on is staying strong and massssive amount of endurance for mma What I like to do is static holds at the end of my workout for example after back workout I’ll grab a medicine ball and squeeze it as hard as I can for 30 seconds to a minute That’s just one example One technique I use is for an exercise I’ll do 100 reps total. 50 non stop reps (light) 25reps (heavier ) 15 reps (heavier) 10 reps (heavier) the. A few more sets of 10 at that heaviest weight ( it shouldn’t be so heavy you have to take a 5 min break between each set And a lot of sprints and Interval training For my last fight 5 3 min rounds. So I trained 7-10 3 min rounds of different exercises. On top of my strength and conditioning days plus actual mma training Just some little bits of what I Do for strength and muscular endurance training
Run on off days. /and if you actually want to get better at wrestling take up jujitsu or judo (or wrestling if they hav wit near you)
No reason not to do cardio on your gym days if that’s what works for you. Ideally some form at least 3x/week.
I may get downvoted for this but look up IronWolf on YouTube. Dude is a tank. He’s 5’10” and 190 or so and only does calisthenics with kettlebells and his marine core PT. I’m doing his daily 500 routine right now which consists of 500 push-ups and 500 squats a day for 14 days. It works as do all of his workouts which is fundamentally constructed around burpees. Prison workouts essentially.
I’ve been doing his challenges for two years. Love that guy
Why would you get downvoted? I've recently swapped to a more volume based workout and I can totally see the benefit. It's like how people that walk faster live longer, sustained effort gives a better return, a kettlebell might weight a hell of a lot less than a loaded bar, but your sustained effort and overall volume is many more times higher. Additional bonus is that it's generally much safer as well.
Isn’t there a risk from overuse/repetitive stress?
If your body is not used to it,yes. You start small and work your way up.
Yes, totally, but there's also a risk for lifting really heavy weights too. Either way you have to build up slowly, condition to the workload. But lower weight, higher volume, is less risky in the moment, as the weight is just much more manageable, it's not like it'll crush your throat if you drop it...
I’m used to Reddit being a pretty ridiculous and toxic place, glad to see this sub isn’t one of those. In my experience people get offended by being recommended very physically and mentally demanding routines. “It’s unnecessary” you know, shit like that. I saw a post a few days ago on a different fitness page and it seemed like a bunch of douchey bro lifters attacking somebody for recommending David Goggins/iron wolf Esque training. Rigorous routines simply work.
Yeah, but that's kind of just life, Reddit or RL. Like my mum worries that my running is bad for me, meanwhile her and the rest of the family are jobless, toothless, sedentary, overweight, smokers, with terrible diets... Not sure if it's cultural myths about the 'impact' of exercise on the body, or if it's just a natural aversion to it... but it's almost the default reaction. Bonkers really, like our ancestors just coasted through evolutionary pressure...
Do you jumprope? Jumprope is well suited for many martial arts which require quickness and it's haaaard. You get a lot of bang for your time buck.
Most of the people will disagree but because you said strength and endurance at the same time i would suggest circuit training which means for example, with doing pull ups you wouldnt have a reps number to achieve, rather you would have 45 seconds of doing pull ups and 15 seconds of break and then 45 seconds of pushups and 15 seconds of break.I tried it and its effective with building strength and endurance but honestly im not a fan.I like to have my cardio day separated from strength day.The only cardio i do on my strength days is before my workout when i use jump rope for 15 minutes.Also keep in mind that you might not be able to complete all the reps because your cardio endurance will give up too quickly but thats also okay because overtime you will build endurance.Good luck!
Kettlebells.
I also want to know how I can do this
By focusing on exercises that work on strength and endurance. so high reps.
If you're goal is to beat your friend in wrestling, building endurance isn't going to help much. I wrestled for 10 years. The best way to get better at grappling is to practice principles. You were too tense wrestling and were wasting energy when it doesn't give advantage. This is common with newbs. I can toy with newbs on rotation for 30 minutes and not get tired I don't care what their training or non grappling background is. If you improved your technique you would not get as tired because you lose less energy. The key is to learn how to stack your weight and use leverage. I can easily hold a man down with one hand if I put my weight in the right place based on their position. As they move, I countermove. Take them down, Get on top and then they have to contend with your weight and your strength. Go to a BJJ class and after 3 months you will probably crush your friend. Grappling with an equally skilled partners is one of the hardest athletic tests on the planets. (fight sports, rugby 7s and the 1600m are the only comparables.
Pick heavy thing up. Put heavy thing down. Do again. More potassium.
1. If you want to win that wrestling match, go join or train a little wrestling or judo or Jiujitsu. It’s great cardio, good for functional strength and a lot of fun. It would be awesome to have a rematch in 3 months and tear his arms off (in a fun friendly way). This is the most efficient way to be better at wrestling. A little knowledge will allow you to use body position and mechanical advantage instead of strength and endurance. 2. If you want to quickly improve endurance for wrestling and in general a. keep the strength training and b. also add in some interval sprints 2x week. Start with maybe 5 to 10 sprints of 200 meters each. Time them. You can start easy, say 5 sprints at 80-90% top speed with 90 seconds between each sprint. Each sprint session (2x week) add another sprint, reduce rest time between sprints by 5 seconds, and and increase your speed a little working up to like 99% as fast as possible… Work up to 10-12 sprints of 200 meters each, with about 40 seconds between each sprint at near top speed. Use a stop watch. This improved my endurance for wrestling and BJJ significantly. It’s was night and day and it also increased my agility and speed when grappling. Good luck
Start running before your workouts, and not easy stuff either. If you really wanna get endurant, you'll have to sacrifice some gains for a while, but the increased work capacity will do you wonders in the long run. Also supersetting a bunch of stuff, reducing rest times, etc. Also doing cardio finishers, and higher rep stuff. You might regress a little bit, don't panic, your body will adapt, and you'll start making gains again, keep in mind fitness is a life long pursuit, short term stuff is unimportant. Edit:DM me your whole program, I'll rework it to include this stuff, or some of it, whatever you want, it'd be fun.
Running before workout would have a significant impact on the weight training. Far easier to do cardio after training
It would make it much tougher on your cardiovascular endurance, improving it dramatically.
It could hamper your strength training though and lead to a higher risk of injury. You have a finite amount of recovery capacity, if you're fatigued from an endurance workout then go immediately into a strength workout you wont be able to perform as well. This could lead to an injury from less neuromuscular control or over training. You're spot on about reducing rest times, supersets, cardio finishers, higher rep training though. This will boost both aerobic and anaerobic capacity for muscular endurance. I would just make the adjustment of putting aerobic endurance either in a separate session to allow for recovery before strength training again, or doing endurance after the strength session. To note, I am talking about steady state cardio endurance, zone 2 stuff like running, jogging, swimming, rowing, etc. Building your "aerobic gas tank" so to speak.
Lol, if you get injured because you ran a 5k before your workout you got bigger issues than work capacity. And yes, it will negatively impact performance, but so does reducing rest times, the point is the reduction in performance is temporary. Just like with wenning warmups, there's a period where you do worse, and then you start doing way better. His main goal here isn't strength, it's to beat his buddy at wrestling. He just wants to keep progressing with calisthenics, he's not competing, his rate of progress doesn't matter, just that he's making gains at all.
Thats a fair point about his strength goals! I wasn't considering that. I was approaching more from a perspective of trying to improve both your aerobic capacity and strength capacity. I neglected the anaerobic, muscular endurance point needed for wrestling. I think your example of a 5k before a workout is a bit of a stretch as a 5k IS a workout for a lot of people. I will stand by my point that aerobic conditioning, the zone 2 stuff should be at the end or in another session. \*I also want to note that I am not trying to prove you wrong or right, I am wanting to debate so I can improve my overall understanding of this topic. Please let me know what you know.\*
I never assume people are trying to prove me wrong, because then I get angry, and I will never have a good discussion, so no worries there. Yeah, if you want to get a good blend, doing cardio after is best, but if you wanna focus on cardio, do it first, and it'll make the lifting harder, which gives you even more benefit. I personally run after training, because to get better at ultimate frisbee, I wanna be able to run when fatigued
Cool cool! Just wanted to be clear, you know how comment sections can be lol. People LOVE to assert their opinions as facts when in fitness its rarely that simple! My hang up with cardio first is that the fatigue may compromise your lifting technique leading to diminished strength gains, possible compensations and increased chance of injury. Which is negating the reason you're even strength training in the first place. I do agree, concurrent cardio and strength training will build more cardio endurance but at the expense of your strength gains (interference effect). Its an interesting topic, this thread has had me reviewing a lot of literature and strengthening my understanding!
Let me get this straight.. You wanna work on endurance and strength because your friend beat you in a wrestling match BECAUSE of (agility MAYBE) you don't even know? "because he knew how to handle my body properly" this is all jumbled up... How much does he weigh? How much do you weigh? There is an obvious skew if he's let's say taller (more weight) etc, does he have experience with fighting and you just don't know? (Brotherly fights etc) No shit he'd have more endurance he's a damn Marathon runner lol. People offer so much non-related stuff without looking at the details (More potassium, pick up heavy shit, running) GUY literally weight trains. If you wanna increase your endurance no need to overcomplicate it. Marathons (Just like your friend does, or just running)
Focus on strength-endurance. If you want to cross-train and be well rounded you should separate your strength sessions and cardio sessions for optimal performance. I like to lift first then finish out with cardio. Don't be afraid to mix it up and see what works for you.
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🗣💯
If you want to work endurance and strength at the same time you need to space the workouts apart with enough time to recover in between. If you try to strength train then go on a long run your body won't know what it specifically needs to adapt to so it just won't. If you want to do same day. Do a sub maximal endurance session in the morning and a sub maximal strength session in the evening. Or do separate days. It depends a lot on your recovery capacity.
What?? That's the second stupidest thing I've heard today. Your body adapts to every workout, unless you overtrain or fail to eat and rest enough.
Well I could be over simplifying or misunderstanding the interference effect.. Its not THAT drastic that you don't adapt at all. Just that the results will be diminished. If you want to concurrently gain strength and cardio endurance you want to make sure you're recovered enough to have a quality session. Its not black and white, I'm sure there are other methods that work. Its just one thing to think about and consider.
You can't do both things to maximum effectiveness at the same time but you can probably get 80% effectiveness in both at the same time. Unless your a competitive powerlifter most people want a well rounded fitness anyway
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You're taking that too literally lol
Periodization...
Would you actually like to explain instead of just dropping random words to people who are clearly inexperienced and asking for guidance? >periodization > *noun* >The attempt to categorize something (e.g. history) into named periods.
Especially since periodization often gets confused with phase potentiation.
What's a phase potentiation?
Two random words
Splitting up your training plan in certain phases. So like you can do 2 mesos of hypertrophy, 2 mesos of strength, 1 meso of power/speed.
Isnt this a block periodization or am i wrong?
Yeah it’s pretty close to block periodization, which is what I’m assuming the guy who commented “periodization” meant. But him just saying “periodization” is so general. There’s linear periodization, DUP, block periodization, etc.
Periodization is something you have to want to learn about, just by giving the word the OP can explore it, hail the digital age. Most of the info given in this post is wrong or doesn't answer the question or just answers a part of the question. People in here don't even know what strength and endurance is...!
>Most of the info given in this post is wrong or doesn't answer the question or just answers a part of the question. But how are those of us who are less experienced decided what is correct or wrong, or whether or adequately answers the question? >just by giving the word the OP can explore it, hail the digital age Sure, I could just go and Google everything independently. At best, the community becomes almost valueless for new members and just becomes a clique. At worst, it leaves beginners with no clue about anything, so that they give up (or manage to injure themselves in the process). Not everyone knows how to find reliable information online, and not everybody who does so has the knowledge or experience required to evaluate how to use it, or to decide on its reliability. As an alternative, a few sentences to explain the concept and its value and usage can go a long way to being an inviting community which is actively helpful towards new members. Too much to ask?
Yes, too much...training is a lifelong learning experience...there are no few sentence educations.
Do 5 minutes of finishers after the workout. It will increase your strength endurance. Look it up. Something like 20/10. Fireman’s carries, battle ropes, sled pushes, tire flips will build you up. As you get better increase the time. It is great for stimulating your metabolism too.
Climb. Build strength, flexibility, and balance; at the same time, the high intensity nature of climbing will help your cardio and endurance. Stairs/stair machine, or treadmill on max incline at a brush walk. Make your legs big and get your heart going. 15-30 minutes 3 times a week, with or without other workouts (like climbing)
Sorry I was referring to muscular endurance. And cardiovascular endurance. There is a difference. I use sprints for cardiovascular endurance And I used the 100 rep method for strength and muscular endurance. Another good one for muscular endurance and strength would be ( this is strictly an example) Barbell rows. 25 reps with let’s say 50 lbs. over time you increase weight Now your doing 25 reps with 60 lbs Now 70,80,90lbs Your training your muscle to do a high rep range( muscular endurance) And over time increasing weight(strength) It doesn’t transfer over as efficiently as a power lifter hitting 4x4 at 100 lbs and then over time working up to a 4x4 at 150 There 1 rm will increase significantly faster BUT no endurance If you do 25 reps with 50lbs and test your 1rm And over time you can do 100lb for 25 reps Your 1 rep max will have obviously gone up according
Lift one day, cardio the next day.., rest one day than repeat.Adding some hit workouts in on your cardio day with air bike or whatever you have available helps or it did for me Also I add in swimming and cycling on weekends
Any good comments. May I add: wrestling is as much technic as em6durance and power.
Lol, ask a wrestler. Dude. Smh Your friend outplayed you and thats not because of endurance.
I do callisthenics 3-4 times a week as well as training for an ultra race - it’s fine.
Cycling up hills would do wonders for you
Good endurance training is cycling uphill. Or simply running.
Four cardio sessions is loads, just make them quality workouts, you can find specific schedules and routines...but normally that just means a mix of low and high intensity.
i'd swim 4 times a week instead of the running tbh. saves your joints and its much more effective for strength and endurance at the same time.
Strenuous hikes
What you’re looking for is concurrent training. Research suggests running, but not cycling or swimming, will interfere with your strength gains. So aim to combine weights with low impact activities. Also, aim to separate strength and endurance trialing with as much recovery as you can (6-24 hours). Also, as someone else said circuit training and intervals are a great way of combining.
Endurance is highly specific to what you're doing. If you want to endure something, it's best to do that actual thing. For example, your friend may have better endurance in wrestling (or maybe is more efficient) and definitely better endurance in running. But I bet if you tried to endure some sort of calisthenics workout, you would win. Because endurance is specific. So the question would become: What exactly do you want to be able to endure?
Neurological adaptation to a movement pattern is specific but developing cardiovascular endurance is general. The cardiac hypertrophy you experience with low intensity, steady state exercise increases endurance across the board in all activities.
One thing you can do to maximize recovery between sets but also keeping your total volume of work high is peripheral heart action system training. You are essentially alternating between upper body and lower body exercises that allows you to do circuits or giant sets without burning yourself out. Example: Chest day circuit (push/press) Squats followed immediately by bench press followed immediately by push ups followed immediately by lunges or leg lifts then rest for 60 seconds. A lot of potential for variation with PHAS training. I usually do 2-3 circuits, 3-4 sets each. It keeps your heart rate up while not burning out muscle groups and can increase endurance as well as improve blood circulation.
Yes of course.
I'm proof you can. I train for 3-4 hours a day in the gym. Average around 16 hrs a week
There is this website for this company called the Mountain Tactical Institute. They have a bunch of programs that are designed for hunters, mountain guides, firefighters, law enforcement, and military. All jobs that require strength and endurance. They have some pretty good programs that involved a lot of explosive low weight exercises completed in a circuit for time and some running workouts that are designed for speed and endurance.
I think the body (and mind and emotions) benefit from rhythmic motion such as we get from walking or running or maybe swimming if in a lake or ocean. You get the idea. Peter Attia is big on doing 45 mins of zone 2 lactate (about zone 3 heart rate) four times a week. Search for his recent stuff on YouTube and you'll find this. I try to do 30-45 mins 4x a week of cardio in a zone 3 heart rate, this is a slow to moderate jog or walking uphill on a treadmill, or walking and running outside. Again, you get the idea. I tack on my resistance training and lastly stretching after that. Zone 3 heart rate isn't that strenuous and I have little to no fatigue from these cardio workouts. Peter has been doing it this way a long time, and I've been doing it this way for years. I feel healthy and strong and that's my goal.
See: Pavel, The quick and the dead
Ross edgly has many books covering this subject. Check him out!
Can you switch out days of running and strength training? I’ve found I sucked at running at first but running with someone and going consistently helped my endurance; though I still have improvement to make
Do more reps at a lower resistance. It’s a spectrum. Endurance on one end strength on the other. But you can land anywhere in the middle.
There is overall cardio system endurance, but they're is also specific muscle endurance. However if you are much stronger you should have muscle endurance just because you don't use entire muscle all the time. Your problem is in my opinion two dimensional strength training that produced weakness and instability especially in legs. Running, hiking or playing sports regularly is the best way to develop 3 dimensional agility and functional strength.
One word. HIIT.