Endurance training program

Endurance training program

Most of the gym goers work out to gain muscle mass or improve strength, but there are athletes whose main goal is to increase their endurance.

Endurance is the body’s ability to tolerate aerobic and anaerobic stress. Athletes who train to improve endurance often do it wrong. Make stupid mistakes that lead to injury. Below is some useful information about endurance training. At the end of the article, two endurance training programs are provided, one for beginners and one for advanced athletes.

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What is endurance training?

Routine exercise in a gym, stadium, or horizontal bar at increased intensity and other specific conditions can be considered endurance training. Such exercises have a number of features and differences from training for strength or the hypertrophy of muscle fibers. We will talk about these features further.

Features of endurance training

Endurance exercises are significantly different from other types of training and have their own characteristics:

  • Endurance is divided into two types: cardiovascular and muscle. The first type of endurance is trained by running, jumping rope, cycling and other similar movements. The second is classic exercises from bodybuilding and speed-strength sports using presses, deadlifts and squats etc.
  • You need to train both the muscles and the heart!
  • Rest between sets and exercises is minimal. When performing circuit training (supersets), it should not be at all (only between complexes).
  • When performing endurance exercises, the number of repetitions should be at least 12 for heavy basic exercises and at least 15 for lighter exercises (when performing exercises in a complex, the number of repetitions may be less).
  • When training for endurance, you need to monitor the heart rate, which should not go into the red zone. For monitoring, we advise you to buy a heart rate monitor.
  • For classes to be beneficial, you need to train at least 4 times a week (we are talking about training in the gym and pool etc.)
  • Weight is not important, the main thing is the number of repetitions and the total load on the heart and muscles.
  • It is much easier to become hardy than strong, after 3 months there will be significant shifts.
  • Developing good endurance at the age of 40 will not work due to age.
  • The technique of performing endurance exercises differs from the classical execution.
  • It is impossible to develop strength, endurance and build muscle volumes at the same time.
  • Performing cardio is a prerequisite for endurance training.
  • You need to train constantly, a break for 2-3 weeks will erase your working progress.

 

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Best Endurance Exercises

You can develop endurance with any exercise, but to get the best effect, you must definitely include the following exercises in your training program:

  • Burpees;
  • Jumping onto a platform;
  • Squats;
  • Deadlifts;
  • Pull-ups;
  • Dips on the uneven bars;
  • Running;
  • Jumping rope;
  • Bicycle riding;
  • Rowing in the exercise machine;
  • Swimming;
  • Rope climbing;
  • Pushing the sled;
  • Kettlebell exercises;
  • Taking a barbell to the chest;
  • Weightlifting;
  • Jerk and push.

These exercises should form the backbone of any endurance training program, you can select the ones which you most prefer, or more ideally, the ones you do not prefer, so that you can progress within them.

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Endurance Training Program for Beginners

Monday

  • Burpees 3 to 20;
  • Jumping rope 4 to 5 minutes;
  • Squats 4 to 15;
  • Jumping onto platform 3 to 20.

Tuesday

  • Cycling at an average pace for 1 hour.

Wednesday

  • Burpee 3 to 20;
  • Deadlift 4 to 15;
  • Pull-ups 4 to the maximum;
  • Rowing in the exercise machine 4 x 3 minutes.

Thursday

  • Swimming at an average pace of 30 minutes.

Friday

  • Burpee 3 to 20;
  • Rope climbing 5 ups and downs (if easy, go up without using your legs);
  • Pushing sleds 5 under 15 meters;
  • Push-ups on the uneven bars 4 to the maximum.

Saturday

  • Run at an average pace of 30 minutes.

Sunday

  • Rest.

Rest between sets should not exceed 60 seconds, between exercises it is allowed to rest up to 90 seconds.

The training program is designed for athletes who have never played sports. A small amount of exercise and gentle loads will not overload the athlete’s heart and prepare them for serious training. Warm up, cool down, and stretching should be done at every workout. Exercises for the abdomen and the psoas are also performed each workout in four sets for the maximum number of repetitions. After several months of training on this program, you can move on to more serious training. Many bodybuilders also recommend to buy Alphabolin to get fast results.

 

Endurance Training Program for Intermediate Athletes

Monday

Complex 1:

  • Squats 15;
  • Pushing sleds 15 meters;
  • Taking a barbell to the chest 8;
  • Rope climbing 1 raising and lowering;
  • Burpees 15.

Complex 2:

  • Push-ups on the uneven bars 12;
  • Kettlebell snatch 12;
  • Jumping rope 1 minute;
  • Weight lifting 8;
  • Rowing in the exercise machine for 1 minute.

Tuesday

  • Swim 45 minutes at an average pace.

Wednesday

Complex 1:

  • Deadlift 15;
  • Kettlebell Jerk 12;
  • Burpees 15;
  • Barbell snatch 8;
  • Running with maximum acceleration.

Complex 2:

  • Pull-ups 12;
  • Barbell clean and jerk 8;
  • Jumping rope 1 minute;
  • Rope climbing 1 raising and lowering;
  • Jumping onto the platform 15.

Thursday

  • Cycling for 90 minutes at an average pace.

Friday

Complex 1:

  • Barbell clean and jerk 8;
  • Kettlebell snatch 12;
  • Taking a barbell to the chest 8;
  • Burpees 15;
  • Dips 12.

Complex 2:

  • Squats 15;
  • Jumping rope 1 minute;
  • Rowing in the exercise machine 1 minute;
  • Overhead Squat 12;
  • Weight lifting 8.

Saturday

  • Run 45 minutes at an average pace.

Sunday

  • Rest.

Each complex is performed 3 times. There is no rest between exercises. After completing the complex, rest until the breathing is restored. Weights are adjusted by sensation and may vary depending on the condition of the athlete.

Before starting training in this program, you need to carefully study the technique of performing all exercises, especially snatches, jerks, deadlifts and exercises with weights. Exercises for the abdomen and lumbar muscles are performed in each workout in four sets, for the maximum number of repetitions.

Training like this requires a serious approach to recovery and nutrition. Be sure to monitor the quality and quantity of food consumed. On the day of rest, that is, Sunday, it is advisable to visit the bathhouse. If you feel that you do not have time to recover for the next workout, then it is better to skip it and start looking for the reasons why the recovery has slowed down.

Endurance training requires no less concentration and attention than training to increase strength, lose weight or build muscle mass. The main thing is not to wait for an instant result and soberly assess your strength. If you follow the advice from the article and analyze the training, then success will be inevitable.

For those users who want to take their endurance to the next level, using Superdrol or Trenbolone will allow you to increase the stamina both for the heart and the muscles. There are more endurance enhancers available within our online store, we have just listed the most popular and effective substances for this purpose! Start your endurance enhancement journey today!

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