Strength Endurance for the Endurance Athlete

The following are some interesting facts about Strength Endurance:

Strength Endurance for the Endurance Athlete is one of the most effective methods to improve your running speed. You will not only feel better, but you will run faster too! There are many reasons why you should do this workout routine. One reason is because it helps to build up your aerobic system which improves your cardiovascular fitness. Another reason is that it increases muscle mass and strength which improves your overall athletic ability.

In addition to building up your aerobic system, you will increase your body’s capacity to withstand high levels of stress during exercise. This means that you won’t get tired so easily after doing these exercises.

The result?

More energy and greater stamina when exercising at higher intensities.

You may have heard that endurance athletes tend to perform better than their non-endurance counterparts. If you want to improve your running speed, then this is the best way to do it!

What Is Strength Endurance For the Endurance Athlete?

Strength endurance is defined as “the ability to exert force over a period of time without fatigue.” In other words, it is the ability to maintain or increase your maximum voluntary contraction (MVC) for a sustained period of time. MVC refers to how hard you can push yourself. If you want to increase your endurance, then it is important that you can maintain high levels of contraction for a long period of time.

Why Is It So Important?

Whether you are a professional athlete who participates in marathons on a regular basis or you are just someone who wants to get into shape, this type of training will improve your running speed. You can use it in order to condition the body for the rigors of higher impact exercises which require more force and power.

How Does It Improve Running Speed?

One of the ways that it improves running speed is by placing greater emphasis on the fast-twitch muscle fibers. These fibers are also known as the red fiber bundles. They are very important because they allow us to exert short, rapid bursts of energy. They are recruited when we need to move fast or with maximum force. Marathons are considered to be low force and high endurance. This type of training goes a long way in helping you to build up your endurance but also helps you to run faster. This is the type of training that most runners need in order to perform at a higher level.

Who Is A Good Candidate For This Type Of Training?

Anyone who wants to improve their running speed should consider this type of training. However, the conditioning methods are different for different types of athletes. For example, a bodybuilder is a good candidate for this type of training because the methods will go a long way in increasing their endurance. However, a weightlifter would not benefit as much because the increased endurance would not play off against their specific goals. Bodybuilders tend to rely on slow, controlled movements which do not require a lot of energy. For them, this type of training helps to increase endurance and go a long way in preventing muscle fatigue later on.

How Can Endurance Be Improved By Strength Training?

Endurance can be improved by strength training in a couple different ways. First of all, it helps to increase the amount of fast-twitch muscle fiber. This type of muscle fiber is responsible for those short bursts of high-intensity activity which are so important in endurance training. On the other hand, it also reduces the amount of slow-twitch fibers. These are necessary for endurance training because of their ability to maintain a contract for a long period of time. By reducing the amount of slow-twitch muscle fiber, strength training improves the speed at which the muscles can act.

How Can One Strength Training Program Help To Improve Multiple Aspects Of Fitness?

This program is great for building up strength, increasing endurance and even improving your ability to recover from physical activity. One of the reasons for this is that it uses a variety of rep ranges which target different types of muscle fibers. For example, lifting heavy weights (low reps) is great for building strength and increasing the size of your muscles. On the other hand, lifting lighter weights for higher reps is great for endurance and improving muscular definition.

How Does The Program Help To Increase Muscular Endurance And Definition?

This type of training goes a long way in helping to increase muscular endurance and definition. This is because of the high amount of reps and short rest periods that are involved in the workouts. A lot of people tend to think that they need to lift very heavy weights in order to improve endurance and definition, this isn’t necessarily true. Lifting light to moderate weight (with lots of reps) will also help to improve the muscles without causing them to become bigger (as long as you’re eating properly).

How Does The Program Help To Improve Overall Endurance?

Endurance is improved by increasing the amount of slow-twitch muscle fiber because this type of muscle fiber is responsible for maintaining a contraction for a long period of time. By doing exercises which require you to lift light weight for high reps (8 to 12), you are forcing the body to recruit more slow-twitch muscle fiber. As your body becomes efficient at using this muscle fiber, it becomes easier to maintain a contraction for longer periods of time.

How Does The Program Help To Increase Strength?

In order to increase strength, you need to lift heavy weights (low reps), at least until you reach a point where you are no longer able to progress. After this point, it becomes necessary to switch to lighter weights and higher reps in order to further increase strength. In this program, increased strength is developed by keeping the weight at a medium level, while doing higher reps.

How Does All Of This Work Together To Improve Athletic Performance?

A big factor in athletic performance is the ability to recover quickly between repetitions. The better you are at recovering, the more reps you’ll be able to perform and the more reps you can perform, the better your overall muscular endurance will be. Furthermore, by increasing the amount of fast-twitch muscle fibers through strength training, you will increase your overall speed and agility.

Why Is It Important To Slowly Progress When Doing This Program?

It is absolutely essential that you progress in a slow and steady manner. If you increase the weight by too much, then you are likely to cause more harm than good. You need to progress at a pace that allows your muscles, tendons, and joints to adequately adapt to the heavier weight. If you push yourself too hard, then you are more likely to get injured which would defeat the whole purpose of this program.

How Will I Know When It’s Time To Increase The Weight?

When it comes to the weight, you’ll need to go by how you feel. Just because the weight chart says that you should be able to do 30 reps with a certain weight, does not necessarily mean that you should be using that much weight. In fact, you may very well be able to use more weight than what the chart recommends. Not every person is the same and adapts at the same rate.

What If I Can’t Do A Certain Rep Range?

If you reach a point where you can no longer do even one more rep with proper form, then it’s time to increase the weight.

What If I Can Do More Than The Recommended Rep Range?

If you can easily do more than the recommended rep range, then it’s time to increase the weight. You should always strive to do at least one more rep than the recommended range. For example, if the recommended range is 12 to 15 reps, then you should at least be able to do 13 or 14 reps with that weight. This might not seem like much, but it all adds up over time.

What If I Miss A Rep?

It is possible to miss a rep even if you thought you were prepared for it. Don’t beat yourself up if this happens, but learn from the experience and don’t do too much the next time. For example, if you didn’t get that 15th rep, then the next time try to get at least 13 reps. If you’re doing a Bench Press and miss a rep, then lower the weight a little bit for the rest of the set to ensure that you get all 15 reps.

How Can I Increase Muscle Mass?

Some people want to increase muscle mass rather than just general fitness. Well, there are different reasons why some people can increase muscle mass easier than others. Some of these reasons are drugs, heredity, training experience and potential, and diet. Obviously not everyone is going to have an easy time gaining muscle, but if you are one of the people who can, then this program will definitely help. It is especially made to do so. You might not gain the most muscular body ever, but you should gain a little bit of muscle mass if your diet is right and you aren’t doing anything to sabotage your efforts (steroids, etc).

Can I Bulk Up With This Program?

It is definitely possible to add a little bit of bulk while doing this program. It might not be the best program for pure bulking though. Adding muscle mass is basically adding weight to your frame and you can do that without adding a lot of bulk. While this may be true, in order to add a lot of muscle mass, you’re going to have to eat a lot. Doing this program will definitely help you get stronger and you should gain an appreciable amount of muscle if your diet is right, but you’re probably not going to add 60 pounds to your total as some people might claim. Most of that is water weight and other things rather than pure muscle. At most, you should be able to gain a appreciable amount of force generating tissue.

What Is The Best Rep Range To Increase Muscle Mass?

In a previous question, I mentioned that there are different reason why some people can increase muscle mass easier. One of these reasons is training experience and potential. Some people are just naturally gifted when it comes to building muscle. They can do a lot more than someone who isn’t as genetically gifted. This program can be used by people like this to their advantage. The best rep range for adding muscle mass is the 6-10 range. It is also known as the hypertrophy range. Your muscles should be fully fatigued by the time you finish a set. If not, then add weight.

Is It Possible To Add Muscle While Losing Fat?

Yes, but it’s not easy. If you are overweight, then it will be easier to lose fat, as you have to ensure your body has enough energy to sustain your activity levels. So if you start putting a lot of work into this program, your body should enter a “starvation mode” and start using fat as an energy source instead of the calories you eat. This is why most people who are trying to lose weight while getting fit, starve themselves. They want to make sure that their body is using the little amount of fat they have rather than the food they eat.

That being said, there are some people who carry a lot of muscle and very little fat. They don’t necessarily look like Arnold Schwarzenegger, but they aren’t exactly skinny either. These people will be able to increase their muscle mass while losing fat, but in order to do this they need to make sure that they are eating food with a higher caloric value than the amount of calories they are burning per day.

Can I Drink As Much Alcohol As I Want?

No, you need to keep your nutrition in mind. The best thing to do would be to not drink at all, as alcohol has a lot of calories that your body could be using to build muscle. However, if you are going to drink while doing this program, then you should keep the amount of drinks you have per week to 4 or less and drink a couple glasses of water before you go to bed to prevent dehydration.

Is It Better To Eat Clean Or Eat Whatever I Want?

As long as you are getting the correct amount of proteins, carbohydrates, and fats, then it shouldn’t matter. Some people just prefer eating healthy over junk food. Go ahead and eat whatever you want as long as it fits into your daily caloric intake and your meal plan.

How Do I Incorporate This Into My Existing Program?

You don’t. This is a separate workout that you do in addition to your current workout. You should only do this after your regular workout for the day.

What Supplements Would Help Me With This Program?

Whey Protein: This will help you get the additional protein you need each day.

Creatine: This will help you put on more muscle and strength.

How Many Calories Do I Need?

Calculating your caloric intake is not an exact science and can vary from person to person. With that being said, if you are eating enough food to gain weight and you are training properly then you are doing everything right.

What Is The Best Way To Measure My Progress?

Take photos of yourself weekly. Keep a log and make sure to measure your body weekly as well. This will help you keep track of your progress as you will be able to see the changes as they occur.

Also, keep in mind that as you gain more muscle mass, the fat on your body will become more apparent. This does not mean you are going backwards, this is just a side effect of putting on muscle.

What If I’m Not Seeing Results?

Make sure that you are eating enough and if that doesn’t work, then double check to see if you are doing everything else correctly. If everything is in check then you might want to switch up your rep range as this program focuses on lower reps.

What If I’m Still Not Seeing Results?

If after double checking everything you still aren’t seeing any results, then you need to re-evaluate if your goal is even realistic for your body type. For some people, they are just built to be big and muscular and for others, they are not. You can still achieve your goals with a different workout, but make sure to choose one that is geared towards your body type.

Should I Do This Program Forever?

No. This is a short program that will help you quickly get bigger so that you can continue on to other things. You can continue the same program cycle for as long as you like though.

What Happens After I Achieve My Goal?

Once you achieve your goal of gaining muscle and size, you will need to switch over to a lean bulk. A lean bulk is a smaller version of a bulk where you are eating a caloric surplus, but not to the extreme that you were on the mass cycle. You will still do a lot of the same exercises, but you will be lifting heavier weights and slower lifting tempos.

How Do I Know When Its Time To Switch To A Lean Bulk?

First of all, you will need to be eating a caloric surplus in order to be able to gain muscle. You should have been eating clean up to this point, but now is when you really need to start cleaning up your diet. Make sure that you are getting most of your calories from lean proteins and complex carbs and keeping fats at a moderate level.

Second of all you need to take some measurements. Grab a tape measure and measure your arms, chest, waist, and hips. Now take that number and divide by 2.52 to get your estimated body fat percentage.

If your body fat is around or above 15% then its time to switch over to a lean bulk. If it is under 15% then you should be good with your bulk for now.

If you are still unsure of whether or not you should lean bulk, contact me and I can help you more with this.

Is There An Easier Way?

Sure there is. If you don’t want to do all of this calculating and figuring out yourself, then you can email me and I will personally help you get set up on a proper bulking program that is catered to your body type.

Why Is This Program So Pricey Then?

This is not a cheap or easy program to follow. You will be eating a lot of food and you will be in the gym for at least 2 hours per day. This is also not a program for someone who wants to be lazy. You will also be eating a lot of food and you will be in the kitchen preparing all of your food. Remember, if you aren’t in the kitchen preparing your food then you are still going to be spending money on supplements.

Really the price is a non-issue compared to the benefits of this program, but if price is still an issue, then there is an alternative.

Strength Endurance for the Endurance Athlete - from our website

There are free programs online that will help you get started in the right direction. There is only one problem with that. You have no way of knowing if what they tell you to do is accurate or not. This program is based off of accurate information and math that has been tested multiple times with success. If you don’t believe me, just look up my forum.

You will see hundreds of success stories.

If you email me I can also set you up with a proper bulking program that is catered to your goals and body type. All I need to know are some basic details about yourself and some information about your current program and training.

I hope this helps and if you have any additional questions feel free to contact me.

Yours in strength,

Jared

P.S. Make this next year the year you get serious about getting huge and strong.

P.P.S. Remember, I’m here to help you with any questions or concerns that you may have. All you have to do is shoot me an email.

Sources & references used in this article:

Optimizing strength training for running and cycling endurance performance: A review by BR Rønnestad, I Mujika – … journal of medicine & science in …, 2014 – Wiley Online Library

Acute effects of muscle fatigue and recovery on force production and relaxation in endurance, power and strength athletes. by K Häkkinen, E Myllylä – The Journal of sports medicine and …, 1990 – ncbi.nlm.nih.gov

Neuromuscular adaptations during combined strength and endurance training in endurance runners: maximal versus explosive strength training or a mix of both by RS Taipale, J Mikkola, V Vesterinen… – European journal of …, 2013 – Springer

Effects of strength training on endurance capacity in top‐level endurance athletes by P Aagaard, JL Andersen – … journal of medicine & science in …, 2010 – Wiley Online Library

Metabolomic investigation into variation of endogenous metabolites in professional athletes subject to strength-endurance training by B Yan, G Wang, H Lu, X Huang, Y Liu… – Journal of applied …, 2009 – journals.physiology.org

Maximal strength training improves aerobic endurance performance by J Hoff, A Gran, J Helgerud – … journal of medicine & science in …, 2002 – Wiley Online Library