Do I even need good endurance when doing strength training? Definitely! This way, your muscles will last longer during exercise.
For many, strength training is primarily about being able to lift as much weight as possible. In doing so, however, the endurance of the muscles often takes a back seat. It would help if you did not underestimate the topic of strength endurance.
What Is Strength Endurance? What Is The Difference To Average Endurance?
The term endurance is more related to cardiovascular performance and the physical abilities of the body. With strength endurance, on the other hand, the focus is on the endurance of the muscles. It’s basically about the difference between the engine performance and the potential of the working tools.
A capable endurance athlete always needs good strength endurance – because what use is the best machine if the muscles slacken too quickly and for this reason, they cannot withstand the load long enough?
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Which Repetitions Train Endurance?
A few repetitions train the strength, many the endurance. Many athletes have heard this statement before. It’s almost true. The term strength includes the training goals of maximum strength, strength endurance and speed strength. With high-weight strength training and few repetitions, you increase your full strength. Doing a lot of low-weight repetitions trains strength endurance. But you always prepare for general strength and endurance. And for cardio cracks who want to improve their strength endurance, high maximum strength is a must.
The Strength Endurance Workout With Exercises For At Home
How do you improve your strength and endurance? With this workout. It is a 30-minute full-throttle program with a warm-up / cool-down. Warming up is a must. It prevents injuries.
- Sets: Do 3 sets of each exercise.
- Duration: 30 seconds of exercise per exercise.
- Breaks: You take a 20 to 30-second break between the sets. After the three sets, you go straight to the next activity without a series break.
The Warm-Up: You Warm Up Thoroughly While Standing. It Comprises 3 Phases And Takes About 10 Minutes
- Mobilize joints: foot, knee, trunk, hip, shoulder circles, 30 seconds per the direction of movement and side
- Stimulate the organism: jumping jack, skippings on the spot, side steps, lunges, 2 x 30 seconds each
- Stretching: Stretching muscle groups that are most prone to tension in you personally
Leg Swing With Ball And Dumbbell
- Lie on your back on the floor with a dumbbell in your right hand and a medicine ball clamped between your feet. Extend your right arm and legs towards the ceiling. The left arm, on the other hand, remains on the ground.
- Move the dumbbell to the right to the floor and move the ball to the left to the floor. Then return to the starting position. The trunk remains stable. They are looking Up—change of page in the following sentence.
- Get into the push-up position with your feet close together. Build total body tension. Make sure that you do not tilt your head back. Direct your gaze towards the floor.
- Alternately pull your right and left knee towards your chest. Make this movement as dynamic and explosive as possible. The position of the feet, torso, torso and head remains unchanged.
- Stand upright, build body tension.
- Dynamically into the push-up position: put both hands-on, throw your legs backwards.
- Do push-ups, quickly up, from the front.
Kung Fu Bridge
- Go to the bridge position. The trunk is tense. The buttocks must not sink.
- Raise your right hand and left leg and bring them together over your body. Back, change sides.
- You stand about shoulder-width apart. Place a barbell in the overhand grip on your chest. Bend your knees very easily.
- Stand up explosively and dynamically bring the barbell up over your head until your arms are fully extended. The back remains straight and the torso stable.
- Take a lunge.
- Jump off dynamically, bring your front leg back in the air – and vice versa.
- Land in a lunge, straight up again.
Weight Plate Rotations
- Grab the disc with both hands. Bend down at an angle, kneel.
- Raise yourself explosively, turning in the opposite direction, bring the disc upwards with your arms straight.
- Kettlebell swings Feet a little wider than shoulder-width apart. Grab a kettlebell with both hands. Swing your upper body forward, weigh back through your legs.
- Stand up, swing the kettlebell up to head height.
Cool-Down: After The Workout, Lie Down On Your Back On The Floor And Do The Following 3 Exercises:
- Breathe in and out sincerely 10 times, releasing muscle tension more and more with each exhalation
- Roll up into a package, rock right-left, roll back and forth for about 45 seconds
- Stand upright, spread your arms, let your knees and head swing in opposite directions for 45 seconds
- Lean the trunk to mobilize the spine: 20 seconds to the right, 20 seconds to the left
Conclusion: Strength Athletes Need Good Strength Endurance
Every strength athlete needs good endurance – from bodybuilders to crossfitters. This is generally trained with many repetitions with low weight. You also train general endurance with other workout types. Plus: If you do your workout as interval training, you also demand higher heart rate ranges from your body and thus increase endurance.