![]() I started Crossfit after twelve years of powerlifting. 50-day ½ Marathon/Strength program is for someone that has less experience running (around 3-4 miles for a long run)īoth programs consist of a running and powerlifting progression along with Crossfit workouts in between.Ĭardio kills gains… or so they say.100-day Marathon/Strength program designed for someone who has some experience running (around 10 miles for a long run).So, focus on moving well as much as you’re focusing on building strength and endurance. You’re also more likely to get hurt while training. If you’re not moving well, you’ll have a harder time building strength and endurance because your body is inefficient. (If you don’t know your max heart rate, 60% to 70% is somewhere between being able to breathe easily through your nose and being able to breathe in through our nose and out through your mouth while training.) You can fill in the other 10% to 20% of your training with high-intensity interval training. Seriously, to concurrently build strength and endurance 80% to 90% of your training should focus on moderate to heavy strength training and sustained effort conditioning with your heart rate somewhere between 60% to 70% of your max heart rate. In both cases, it’s training the brain to “understand” that this is how it manages each of those kinds of demands. For endurance, it means more of the machinery mentioned in the previous paragraph, while also training the heart and lungs to distribute oxygen efficiently. When it comes to strength, that means building muscle while also creating stronger connections between the peripheral nervous system and the muscles. ![]() Strength and endurance are mostly structural and neurological adaptations. They also don’t allow you to use enough weight to build strength, and the constant high-intensity intervals destroy the “machinery” that you need for endurance (capillary density, mitochondrial density, etc.) It might feel good at first, and you might make some initial progress, but you’ll soon burn out because your body just can’t sustain those kinds of efforts. Training in the middle ground often stresses your body out too much so that you can’t effectively recover. To build strength and endurance you have to mostly train at each end of the spectrum, consistently strength training while also consistently doing sustained-effort endurance training. In the middle are those prayer prompting workouts mentioned above. On the right side of the spectrum is sustained-effort endurance training. On the left end of the spectrum is moderate to heavy strength training. You can save your prayers, and your colon, those workouts are actually detrimental to building strength and endurance at the same time. You know, those kinds of workouts that make you pray for air while farting blood. With the popularity of training approaches such as CrossFit and OrangeTheory Fitness, many folks believe that building strength and endurance requires a bunch of high-heart rate training with weights thrown into the mix. While we can build strength and endurance at the same time, how to do it might surprise you. Well, does a one-legged duck swim in a circle? (It sure as heck does.) The question is, can you train for both of them at the same time? ![]() ![]() Endurance provides the energy to keep you moving. Strength makes a body resilient and gives you the juice to power through. There are two qualities that create the foundation of a kick-ass, active lifestyle: strength and endurance.
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