Weight Training for Endurance
Program
Legs Set:
Reps (Time) Notes
|
A. Leg Press |
2:15 |
|
|
A. Hamstring Curl |
2:15 |
|
|
B. Single Leg Calf Raises
(on step) |
2:15 |
May be done w/ 5lb or 10lb
dumbbells |
|
B. Toe Raises (on step) |
2:25 |
|
|
C. Lunges |
2:20 |
May be done w/ 5lb or 10lb
dumbbells |
|
C. Speed Squats |
2: 30sec |
|
|
D. Dead Lift |
2:15 |
|
|
|
|
|
|
|
|
|
Core
|
E. Hip Extensions |
2:20 |
|
|
E. Bridges |
2:60sec |
May decrease time – easier Alternate legs – harder |
|
F. Supermans |
2:20 |
|
|
F. Prone Planks |
2:60sec |
May decrease time Alternate legs - harder |
|
G. Hip Rotations |
2:20 |
|
|
G. Transverse Planks |
2:60sec |
May decrease time |
|
H. 6” Leg Lifts |
2:60sec |
May decrease time |
Torso & Arms
|
I. Seated Bench |
2:15 |
|
|
I. Seated Row |
2:15 |
|
|
J. Biceps Curl w/Dumbbell |
2:15 |
w/ 5lb or 10lb dumbbells |
|
J. Triceps Kickbacks
w/Dumbbell |
2:15 |
w/ 5lb or 10lb dumbbells |
|
K. Lat Pull |
2:15 |
|
|
K. Upright Rows |
2:15 |
|
General Rules for Weight
Training for Endurance
- If it’s painful or uncomfortable, STOP. You’re
doing it wrong.
- Rest 30sec between sets
- Rest 30sec - 60sec between exercises
- The muscles you are training should be (very)
tired by the time you finish your 2nd set.
- If the muscle is not tired
- First increase reps to 20 (and then to 25)
- Then, if necessary, increase weight
- First increase reps to 20 (and then to 25)
- You can do the exercises in any order, but
- Exercises with the same letter designation
should be done back-to-back
- Do not do 2 pairs of exercises from the same
part of the body in a row.
- Exercises with the same letter designation
should be done back-to-back
- Do not run before lifting for endurance
Power Training Program
Legs 1RM Set: Reps Notes
|
A. Leg Press |
|
3: 8, 6, 4 |
21 lbs w/no added weight |
|
A. Hamstring Curl |
|
3: 8, 6, 4 |
3 lbs w/no added weight |
|
B. Single Leg Calf Raises (on step) |
|
2: 15 |
|
|
B. Toe Raises (on step) |
|
2: 20 |
|
|
C. Lunges |
|
3: 10 |
w/dumbbells: none ? 5lb ? 10lb or 5lb ? 10lb ? 15lb |
|
C. Jump Squats |
|
3: 10 |
w/no added weight |
|
D. Dead Lift |
|
3: 8, 6, 4 |
45 lbs w/no added weight |
Core
|
E. Hip Extensions |
|
3: 12 |
|
|
E. Bridges |
|
2: 60sec |
May decrease time – easier Alternate legs – harder |
|
F. Supermans |
|
3: 12 |
|
|
F. Prone Planks |
|
2: 60sec |
May decrease time Alternate legs - harder |
|
G. Hip Rotations |
|
3: 12 |
|
|
G. Transverse Planks |
|
2: 60sec |
May decrease time |
|
H. 6” Leg Lifts |
|
2: 30sec |
Try it w/o your hands under your butt |
Torso & Arms
|
I. Seated Bench |
|
3: 8, 6, 4 |
7lbs? w/no added weight |
|
I. Seated Row |
|
3: 8, 6, 4 |
3lbs? w/no added weight |
|
J. Biceps Curl w/Dumbbell |
|
3: 8, 6, 4 |
|
|
J. Triceps Kickbacks w/Dumbbell |
|
3: 8, 6, 4 |
|
|
K. Lat Pull |
|
3: 8, 6, 4 |
1lb? w/no added weight |
|
K. Upright Rows |
|
3: 8, 6, 4 |
5lb? w/no added |
- Use
the One Rep Max Chart (1RM) to determine your one rep max for each
exercise.
- To determine 1RM, choose a weight and see if you can lift it more than 8 times.
- If you go past 8, add more weight and repeat.
- If you do not go past 8, use the chart to determine your 1RM.
- For machine exercises your weight should be 60% then 70% then 80% of your 1RM.
- For
dumbbell exercises try to increase your weight each set. This may not
always be possible. Possible progressions
- 5lb ? 7lb or 8lb ? 10lb
- 7lb or 8lb ? 10lb ? 15lb
- 8lb ? 10lb ? 10lb
- For all machine exercises, lift the weight quickly, lower the weight slowly
