Strength and endurance training is popular among the world of athletes, but is definitely beneficial to all individuals looking to build strength and increase stamina. The key to any successful athlete is to develop strength that can endure through a specified period of time. There are several different workouts and training methods used to help you achieve adequate strength and endurance to meet your personal fitness goals.
Strength & Cardio Combined
Workouts that combine strength training and cardio exercises are great for beginners looking to build some strength, stay lean, burn fat and improve muscular endurance. In addition, this type of workout is also suitable for those who want to incorporate a total body conditioning workout into their fitness program. Perform a strength training move such as standing lunges or biceps curls for 15 to 20 reps, using light to medium weight, and incorporate a plyometric movement, such as squat jumps or mountain climbers, for 30 to 45 seconds between each strength exercise. This workout can be completed in as little as 30 minutes with a goal of executing each exercise with little to no rest. The combination of high-rep strength training, short bursts of high intensity cardio and no recovery will help improve overall strength and endurance.
Strength-Endurance
Building strength and endurance doesn't have to involve light weight and high-rep sets. According to BodyBuilding.com, to maximize on increasing strength and improving overall muscular endurance, you should perform exercises that require the use of heavy weight, one to four reps, increased number of sets, such as 10 to 20, with 20 to 40 seconds of rest in between each set. This workout is great for athletes and intermediate to advanced individuals. Perform explosive, power movements such as clean and press, dead lifts, dips and bent rows with the strength-endurance style training for best results.
Full Body Kettlebell
Kettlebell training is an alternative to traditional strength training practices that utilize dumbbells and barbells. Additionally, incorporating the use of kettlebells or adding a complete kettlebell routine into your fitness program is another way to build strength and endurance through one complete movement that engages every muscle in the body. Perform three sets of 15 to 20 reps of front squats, kettlebell swings, power cleans and other common kettlebell moves.
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