Exercises to develop general and strength endurance

What should a real athlete be like? Strong or resilient? Of course, both. Try these explosive strength and endurance workouts and discover what being tough really means for you.

You can't claim to be truly strong if you bypassed developing general endurance and spent all your time building strength or muscle growth. However, if you've been a real nerd, the suggested endurance workouts will appeal to you!

In this article, you'll learn how to develop different types of endurance through intense barbell routines and a variety of cardio exercises.

ENDURANCE - the body's ability to develop sustained effort over a period of time. The level of endurance is determined by the time during which a person can perform a given physical exercise.

In the world of bodybuilding and powerlifting, strength and recovery are heavily emphasized, and endurance is not given the importance it deserves. However, endurance is an important component of good physical fitness, which is important when lifting significant weights.

In general, it will allow the body to recover faster and train longer. You'll also recover faster between sets, meaning you'll have shorter rest times later on.

Many powerlifters and strength athletes believe that working on endurance will have the opposite effect and slow down the recovery process. Often, powerlifters strive to gain or maintain existing weight, and therefore do not include any intense training for speed and endurance, such as martial artists.

Remember that endurance for strength athletes is not work until he starts to choke, endurance primarily helps to be in good shape and speed up recovery.

If you are a strength athlete, be sure to dilute strength training with work on developing aerobic (general) endurance. Start slowly, adding one short cardio session each week.

Endurance is extremely important for staying healthy and maximizing your performance. In powerlifting, moreover, training is associated primarily with a low range of repetitions (up to 5-6), which do not develop overall endurance. But it's not that simple. Let's consider the question in more detail.

What is endurance: general and special?

There are general and special endurance. General endurance is the ability to perform work of moderate intensity for a long time with the global functioning of the muscular system. In another way, it is also called aerobic endurance .
The body's ability to develop sustained effort over a period of time. The level of endurance is determined by the time during which a person can perform a given physical exercise.

A person who can endure long running at a moderate pace for a long time is able to perform other similar work at the same pace (swimming, cycling, etc.). The main components of general endurance are the capabilities of the aerobic energy supply system, functional and biomechanical economization.

General (aerobic) endurance plays a significant role in optimizing life activity, acts as an important component of physical health and, in turn, serves as a prerequisite for the development of special endurance.

Special endurance is endurance in relation to a specific motor activity. Special endurance is classified:

• according to the signs of motor action with the help of which a motor task is solved (for example, jumping endurance);
• according to the signs of motor activity, under the conditions of which the motor task is solved (for example, gaming endurance);
• based on signs of interaction with other physical qualities (abilities) necessary for the successful solution of a motor task (for example, strength endurance, speed endurance, coordination endurance, etc.).

Special endurance depends on the capabilities of the neuromuscular system, the speed of consumption of intramuscular energy sources, the technique of mastering motor action and the level of development of other motor abilities.

To avoid misunderstandings, in this material we will understand Special endurance as Strength endurance .

Different types of endurance are independent or have little dependence on each other. For example, you can have high strength endurance, but insufficient speed or low coordination endurance. Therefore, we recommend placing emphasis in training on comprehensive, balanced and versatile development.

Features of performing exercises for men and women

Although we are all human, the bodies of men and women have differences in terms of anatomy and physiology. And although any exercise can be performed by both a man and a woman, based on the structural features of the body, there are some differences:

1. Since the formation of the figure is different, a man pays more attention to the torso and strength exercises, while a woman pays more attention to the hips and abdomen and flexibility exercises. Accordingly, different types of exercises are selected for yourself.
2. If you do the same exercises, their technique is slightly different for different genders. When performing various complexes, the weaker sex should do more repetitions, but pay less attention to the load. With a man, everything is exactly the opposite.
3. When performing a certain complex, the rhythm should be frequent in women. Each movement is given a second. In men, the time interval in movements is less frequent. In other words, a woman spends less time on one exercise.
4. Based on this, performing the same exercises for men and women will be slightly different both in the form of execution and in time. This should be taken into account if classes are held jointly.
5. All exercises given below are designed for both sexes.

Exercises to develop aerobic endurance

Aerobic endurance is determined by the lactate threshold. The higher your lacatate or aerobic threshold, the greater your aerobic endurance. This type of endurance is primarily related to the function of the cardiovascular system and is trained using continuous and interval training. All types of efforts can be divided into three types:

• Short - from 2 to 8 minutes
• Medium - from 8 to 30 minutes
• Long - 30 minutes or more.

When considering and applying the following exercises and complexes to yourself, select those that, working with them in conditions that suit you personally, will help improve the necessary qualities of motor abilities. In general:

• Continuous training helps in improving maximal oxygen uptake (V02max);
• Interval training is necessary to improve the muscular activity of the heart.

Brisk walking, trekking, running or trail running

By trying the exercises in this order, increasing in intensity, you will find your optimal format for developing aerobic endurance. Walking and running can be done both on a treadmill and outdoors. Start with 20-30 minutes once a week, and then add another walk as you progress.

Walking does not put much strain on your joints, and besides, this pleasant time in the fresh air should do you good: it improves your complexion and saturates your lungs with oxygen.

Running up the stairs

Not a suitable park nearby? You can always run 3-4 times to the top floor of your house. Not interesting enough? Take a couple of 1.5 liter bottles with you.

Stair running is an effective cardio exercise option. In one hour of such exercise, almost 1000 kcal are burned, and it is not at all necessary to run this entire hour - you can vary the load or combine running with other exercises or dilute the intervals with a calm walk. Most incline treadmills simulate a similar load.

While jogging up the stairs, many muscle groups work - buttocks, legs, back and abs. Running into a 10-story classic Soviet high-rise building in 1.5-2 minutes and then descending evenly will create exactly the right type of load.

In 20-30 minutes of stable work, those 10-12 intervals, you will strengthen the cardiovascular system, increase the overall endurance of the body, improve joint mobility, strengthen bones and ligaments.

Running uphill and into hills

Alternatively, for those who feel more comfortable on the trail, hill running can be recommended. This type of running is suitable for those who have already acquired some physical shape and is extremely useful for powerlifters: thanks to running, they can increase the load in the gym.

Find a suitable long hill and train harder. Stick to long sprints of 200-300 meters. Depending on the angle of inclination, you should run into it no earlier than 1 minute. Ideally, also up to 2 minutes.

You can also start with short sprints of 30-50 meters. In addition, jogging can also be done on a flat surface. You can also do a sprint every few minutes while walking.

Riding a mountain or road bike

Cycling, like walking or running, is easy on your joints and is another way to exercise outside. You can, of course, work on an exercise bike in the gym, but it quickly gets boring. Follow the same plan as when walking. First, once a week for 20-30 minutes, then add duration or another workout.

In-gym equipment to improve aerobic endurance

In the gym, we recommend using the safest rowing machine and elliptical. To develop long-term aerobic endurance, also work in the second zone for 30-45 minutes according to a selected program.

Exercise "Rowing"

Sit on the rowing machine. Keep your back straight, body slightly tilted forward, knees bent. Straighten your legs until your arms reach the level of your upper abs. Come back, straightening your arms and bending your knees, moving your body forward again.

Elliptical training

Stand on the elliptical, adjust the machine manually, or select a specific program. Adjust the height as necessary. Use the knobs on the machine to change the intensity of your workout.

Characteristics of Key Exercises for Development of Fundamental Motor Abilities

In the situation of choosing the intensity of training and building its structure, we recommend that you be guided by the following logic for developing the necessary qualities and types of load.

Let us next consider the possibilities of improving special strength endurance.

Day three

Develops explosive speed and strength, as well as balance and agility.

Plyometrics: The point of plyometric training is to quickly stretch muscles that produce powerful movement in a short period of time. As a result, mobility, reaction speed and jumping ability increase.

1. Lateral line jumps

Stand sideways to the line drawn on the floor. On your toes, jump across the line from side to side. After each landing, push off with maximum sharpness, as if you were touching your feet to a hot floor. This will help you develop mobility in your lower body, as well as the ability to instantly change direction. Perform three approaches, spending 30 seconds on each.

2. Jumping with legs tucked in

Stand with your feet shoulder-width apart and then squat down, leaning forward. Now jump as high as possible, keeping your back straight and trying to bring your knees to your chest. You need to perform three approaches lasting 20 seconds each. Rest for 1-2 minutes at intervals. If you have back problems, skip this exercise.

3. Vigorous jumps

Jump for 20-30 meters, trying to raise your knees as high as possible (like a high jumper taking a running start). As you lift your knee, swing your opposite arm forward. Perform 10 sets, resting at intervals of 45-60 seconds.

4. Moving from side to side on bent legs

Squat down slightly like a defensive basketball player and, without crossing your legs, move first to one side and then to the other. At the same time, expand your chest and lean on your toes, trying not to touch the floor with your heels. At a distance of 20-30 meters, perform 5 approaches in each direction.

5. Maintaining balance on one leg

Stand on one leg for at least 30 seconds. Perform 5 repetitions for each leg. If you want to make the exercise more difficult, do it with your eyes closed.

6. Hill Sprint

Find a hill with a slope of 5-10%. Run quickly up the slope, and then go down in short steps - this way the load on your knees will be minimal. Every time you rush to the top, tilt your body and work hard with your arms. At a distance of 20-30 meters, perform 10 repetitions. Rest for 45-60 seconds between runs.

Strength endurance exercises

Strength endurance is the ability to implement large impulses of force during the required period of load with an insignificant difference between the maximum possible and the realized impulse of force. Or, in other words, it is the ability to withstand fatigue when working at almost maximum power for up to 3-4 minutes, performed primarily due to anaerobic-glycolytic energy supply.

From this definition it is clear that strength endurance manifests itself only in the case of heavy weights and significant muscle contractions. If the weights are small, and the muscles contract far from full power, then it is more correct to talk about general aerobic endurance. The most interesting workouts, for example, in CrossFit complexes, are based on a competent combination of both types of activity.

Strength endurance training depends on the load characteristic of a particular sport and should form a level of special load “above average” with a number of repetitions close to the maximum.

Sled pull

Recently, such deadlifts have become very popular in the world of powerlifting and crossfit. They can be performed on training or rest days. However, you need to start carefully so that they do not interfere with your strength training. You don't have to buy an expensive sled. And it’s enough just to tie a rope to the working weight or use support levers.

Technique . Find a suitable area and wrap the rope around your waist. You have a weight that you will pull on yourself. Start at a slow pace, 1-2 times a week for 10 minutes. If this does not affect your work in the gym, then you can increase the weight.

You can work on strength endurance using almost any strength exercise. To determine the training structure, you can use the following guidelines based on RM (Repetition Maximum) values:

You can add more complex barbell complexes if you are already sufficiently prepared and confident in the technique of each individual exercise.

Complex with barbell “Bear”

The complex involves using light weights and performing a series of exercises without rest, without lowering the bar. One of the popular complexes in CrossFit is known as “Bear”.

The bar is loaded with relatively light weight. You start by placing a barbell on your shoulders and do deep squats with the barbell on your chest. When lifting up, the bar moves behind the head. Next, you place the bar on your back and perform deep barbell squats. Again, when lifting, the bar should be behind your head. Finally, place the barbell back on the floor and start over. You did one rep, but you need to do 6 reps with a light weight. This challenging set of exercises will make you sweat.

Consolidate the result

In order for the results to last for a long time, you should not suddenly stop training. Be sure to follow proper nutrition and go to the gym at least 2-3 times a week. If you can’t go to the gym, then you can go for a run at home in the morning, and after it do special exercises.

It is enough to train from 40 minutes to an hour every other day, without taking breaks, and the results will last a long time. Breaks are taken only if shortness of breath occurs and for no more than 3 minutes.

Complex with barbell Bear

Circular - 5 circles
Power clean

• 1 set of 7 reps
• Body part: Hamstrings Equipment: Barbell

Front squats with barbell

• 1 set of 7 reps
• Body part: Quadriceps Equipment: Barbell

Press press

• 1 set of 7 reps
• Body part: Shoulders Equipment: Barbell

Quick squats with a barbell

• 1 set of 7 reps
• Body part: Quadriceps Equipment: Barbell

Press press

• 1 set of 7 reps
• Body part: Shoulders Equipment: Barbell

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There are many options for endurance training and strength development. Remember that you need to start small, gradually adding loads. As soon as there is progress in endurance, it will immediately be reflected in the gym. The workouts will seem easy, and you will cope with them faster.

And an additional version of strength training from CrossFit.

Strength endurance. Running and barbell

Circuit – 3 laps
Treadmill workout

• 1 lap 400 meters
• Body part: Quadriceps Equipment: Exercise

Clean and jerk

• 1 set of 10 reps
• Body part: Shoulders Equipment: Barbell

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And street workouts in styleworkout.

Endurance training on horizontal bars

Circuit – 3 laps
Treadmill workout

• 1 lap 400 meters
• Body part: Quadriceps Equipment: Exercise

Pull-ups

• 1 set of 8, 6, 4 reps
• Body Part: Lat Equipment: Bodyweight

Triceps dips

• 1 set of 16, 12, 8 reps
• Body Part: Triceps Equipment: Other

Reverse grip pull-ups

• 1 set of 8, 6, 4 reps
• Body Part: Lat Equipment: Bodyweight

Platform push-ups

• 1 set of 16, 12, 8 reps
• Body part: Chest Equipment: Body weight

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In the same way, women can tailor their CrossFit training to develop aerobic, strength endurance, or a combination of both, and significantly improve their training.

Building workouts to develop endurance

When starting work on developing endurance, it is necessary to adhere to a certain sequence of training.

• At the initial stage, it is necessary to focus on developing aerobic capabilities, improving the functions of the cardiovascular and respiratory systems, strengthening the musculoskeletal system, i.e. development of general endurance.
• At the second stage, the volume of loads should be increased in a mixed aerobic-anaerobic mode.
• At the third stage, increase the volume of loads through the use of more intense exercises performed by the methods of interval and repeated work in mixed aerobic-anaerobic and anaerobic modes, and selective impact on individual components of special endurance.

Indications for use

Endurance exercises can be performed by everyone, with the exception of those who have a contraindication. You need to start training with minimal load, constantly increasing, complicating and increasing the intensity.

By developing speed and strength endurance, you can do serious anaerobic work. As a result, you manage to gain muscle mass and strength. The relief improves, because working with a large number of repetitions allows you to create the strongest effect, but without it it will not be possible to achieve good fullness and vascularity.

The plank is a classic exercise for developing endurance and strength.

Guided by the principles of endurance training, you don’t have to set any special goals in sports. No one forbids doing everything possible to become stronger and faster, in order to ultimately get rid of extra pounds.

Endurance Training Supplements for Men

Olimp Sport Nutrition | Beta Alanine Xplode?

• Contains a matrix of additional ingredients that allow you to quickly and without loss overcome the gastric barrier and getting directly into the muscles, it does not turn into a by-product in the human body and does not overload the liver.
• Category: Amino Acid Complex More about the category

Recommendations for use: one serving before training. Recommendations for preparation: depending on body weight: up to 70 kg - dissolve 3 g in 80 ml of cold water. 70-85kg - dissolve 6 g in 160 ml of cold water. Over 85 kg - dissolve 9 g in 240 ml of cold water.

The advantage of Olimp Sport Nutrition “Beta Alanine Xplode” is that it is presented in powder form. This way you can choose the correct portion size depending on your body weight.

Olimp Sport Nutrition | Knockout 2.0?

• New formula for an excellent pre-workout complex. Benefits: 2g beta-alanine and 1g el-arginine for impact training!
• Category: Pre-workout supplements

Take one serving (6.1 g of powder or ½ scoop) 30 minutes before training mixed with 250 ml of water

Ingredients: L-citrulline, beta-alanine, citric acid, L-arginine hydrochloride, taurine, L-tyrosine, silicon dioxide, flavors, caffeine, guarana seeds, barley extract, acesulfame K, sucralose, sodium cyclamate, cayenne pepper seed extract , black pepper seed extract, ramus serrata leaf extract, carotene, carmine, riboflavin, E150c, E150d, E133, indigo, chlorophyll and chlorophyllin, curcumin, anthocyanin, paprika extract, betanin, plant carbon.

VPLAB Nutrition | Ultra Men's Sport Multivitamin Formula ?

• A high-tech complex of natural vitamins and minerals was developed taking into account the characteristics of male physiology for men leading an active lifestyle.
• Category: Vitamins for men More about the category

1 capsule 2 times a day

Taking the VPLaboratory Ultra Men's Sport Multivitamin Formula vitamin and mineral complex will help eliminate nutrient deficiency in the body, which causes premature fatigue, insufficient recovery and decreased body tone.

BioTech | Creatine Monohydrate?

• Prepared using pure creatine monohydrate in powder form.
• Category: Creatine More about the category

5g (1 teaspoon) in the morning on an empty stomach, before and after training for 4 weeks

Its neutral-tasting powder form makes it easy to mix with other supplements such as weight gainers or protein shakes. 100% creatine monohydrate is used by athletes to increase muscle strength and endurance and also to catalyze an increase in cell volume and increase muscle mass. How does creatine monohydrate work? Many studies have shown that creatine increases muscle strength and mass. Since then, creatine monohydrate has become the most popular and most effective supplement in the world of strength athletes.

USPLabs | Modern BCAA+ ?

• 8:1:1 Formula. USPlabs Modern BCAA is an amino acid ratio of Leucine-Isoleucine-Valine 8-1-1
• Category: BCAA More about the category

mix 2 scoops per 350-400 ml of water or other drink and take 30 minutes before and immediately after training

Why is there so much leucine? The reason is that leucine plays a key role in increasing the concentration of mTOR and, therefore, the concentration of this amino acid should be at the highest possible level.

Sports nutrition recommendations are indicative only. Before purchasing, we recommend that you consult with a specialist in the store.