Endurance Workouts Welcome to the endurance workouts section. By endurance we are here referring to any and all training methodologies that promote physical and psychological endurance. This is opposed to the common perception that endurance refers only to cardiovascular/aerobic training.
Keep in mind that what we consider endurance is not necessarily what the broader sports and fitness community thinks it is. Anything under 90 minutes is not endurance. Therefore everything in this section lasts at least 90 minutes. That's real endurance. Beware of volume. Endurance training can quite easily lead to overtraining. Don't do an endurance workout more than maybe twice a week until you build a sufficient base. I recommend doing two endurance workouts per week and three short, intense workouts per week of eight strength, power, GPP etc. Endurance workouts are not necessary for everyone. Only do these workouts if you have a specific requirement for a high level of endurance. ---------------------------------------------------------------------------------- The Workouts(Continuously updated)---------------------------------------------------------------------------------- Choose a light barbell and perform the following for time... Back squat x 150 Hang-clean x 150 Overhead press x 50 Bent-over row x 100 Push-ups x 150 Power-clean thrusters x 100 Burpees x 150 ---------------------------------------------------------------------------------- Complete the following for time... 200 push-ups 10k run 200 push-ups ---------------------------------------------------------------------------------- Complete the following for time. Rest as necessary... Squat jumps x 500 ---------------------------------------------------------------------------------- 10 x 800 metre runs at a maximum pace ---------------------------------------------------------------------------------- Complete the following for time... Hang-clean x 100 Pull-ups x 50 Row 5000 metres Pull-ups x 25 Hang-clean x 50 ---------------------------------------------------------------------------------- Complete the following for time... Row 5000 metres Burpees x 20 Pull-ups x 20 Squat jumps x 20 Row 2500 metres Burpees x 18 Pull-ups x 18 Squat jumps x 18 Row 1250 metres Burpees x 16 Pull-ups x 16 Squat jumps x 16 Continue this pattern; halving the rowing distance and subtracting two reps from each exercise on each successive round. Do this until you are performing only two reps of everything. ---------------------------------------------------------------------------------- 21k run time trial ---------------------------------------------------------------------------------- 100k cycling time trial ---------------------------------------------------------------------------------- Swim 100 metres Tread water for three minutes (water polo egg-beater style) Continue for a total of 90 minutes. ---------------------------------------------------------------------------------- High intensity intervals for volume... Find a 1km incline and cycle up at maximum pace. Coast back down and repeat for a total of 30 intervals. ---------------------------------------------------------------------------------- Run slow and steady for 90 minutes. Gradually increase the intensity until it peaks at halfway then maintain for the next 20 minutes then taper back to slow and sprint the last two minutes to finish. ---------------------------------------------------------------------------------- This is a water workout. Perform this one preferably in a pool or other fresh water environment. Why fresh water? Because it is more difficult than salt water due to limited bouyancy. Tread water using an egg beater kick (the kick used in water polo, look it up on youtube) for 10 minutes then swim 25 metres. Then tread water for eight minutes and swim 25 metres. Then tread for six minutes and swim 25 metres and so on until you reach two minutes. Start back at 10 minutes and repeat for a total of three rounds. This workout should last around 100 minutes or maybe slightly longer. ----------------------------------------------------------------------------------- Sprint 100 metres and walk back. Repeat 50 times. ----------------------------------------------------------------------------------- Run for 30 minutes, cycle 45 minutes then run a further 30 minutes. Do this at a maintainable race pace. ----------------------------------------------------------------------------------- Complete the following for time. Also include the reps completed in each set. This is a muscle endurance workout. 20 rounds... Maximum chin-ups/pull-ups Maximum squats (keep going until you mentally can't do any more) Maximum push-ups ------------------------------------------------------------------------------------ 20k slow jog/hike with a 15kg pack. ------------------------------------------------------------------------------------ Swim 3 x 30 minutes in as many clothes as possible. Most pools may only allow shorts and a t-shirt. Wear some old shoes if you can get away with it. ------------------------------------------------------------------------------------ Complete the following for time... Double unders x 150 Push-ups x 200 Squat jumps x 200 Scissor jumps x 200 10 metre shuttle sprints x 100 Power cleans (light) x 50 Thrusters (light) x 50 Burpees x 100 Run 5k ------------------------------------------------------------------------------------
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