Strength Endurance Building

The Linear Progression Strength program has been going great. I’ve greatly improved my strength in the past three months. I’m warming up with weights that I used to consider heavy a year ago. hikeblur

Of course the downside of focusing on strength alone was bound to catch up to me. I gained a bit of weight, with a nice suit of fat covering everything, and my stamina is starting to suffer. I went on an uphill run through the forest last week and I had to stop a few times during the stair run.

This wouldn’t be a big deal if I was an office worker or student but being in the military I can’t neglect endurance and stamina. For one I have my annual physical fitness test, bi-annual weigh-ins, and the very real possibility that I will be heading back to a USMC or similar duty that will require hiking and stamina.

So what’s the solution? A Strength Endurance three week block based on the Tactical Barbell Base Building principle. I’m taking three week off from barbell training to focus on running and high volume kettlebell/bodyweight exercises.

I’m alternating the following cluster with jogging days.

KB Squat, KB Deadlift, KB OHP, KB Swing, KB Row, Pushups

Week 1: 10 reps each, 30 second rest, repeat x3

Week 2: 20 reps each, 30 second rest, repeat x3

Week 3: 30 reps each, 30 second rest, repeat x3

Every other day runs: 20 mins week 1, 30 week 2, 40 week 3

On run days close off with abdominal circuit.

Hopefully doing a short block like this every 12 or so weeks will keep my stamina up to reasonable levels without hurting my LP too much.




Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s