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Endurance strength training
Developing endurance strength training requires a good analysis of your particular needs. This is a demanding type of workout, beyond the needs of most health club users, so customising it for your particular needs is vital.
Endurance strength training works on the principle of using high repetitions and lower weights to fatigue the muscle. It is suitable for runners, swimmers, triathletes, cyclists, and those who perform team sports that have a lot of running - for example football.
Performing endurance strength training is a powerful way to improve performance while still giving the body something of a rest - rather than simply performing the activity (running, swimming etc), you are getting conditioning in a slightly different way.
A typical workout would involve carefully chosen exercises (for example squats and lunges for cyclists) performed with light weights for a high number of repetitions - for example, three sets of twenty reps at 40% of maximum weight.
To further enhance the conditioning of such a workout, athletes often perform these exercises as part of a circuit - moving quickly from squats to lunges to steps-ups and so on, further working the cardio system.
Adding these types of workouts to your regular program is a great way of enhancing conditioning, particularly during the off-season, when you are looking for ways to stay in shape without logging too many miles.
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