Strength Endurance or as my friend, Marty Gallagher calls it, Sustained Strength.
STRENGTH ENDURANCE - This is simply strength that keeps on keeping on.
Strength that ENDURES.
Not just physically, but also Mentally.
This is a crucial "special strength" that is beneficial to many athletes and adults as well.
Just a few sports & careers:
- Lacrosse
- Football
- Wrestling
- BJJ
- MMA
- Military
- Law Enforcement
- Hunting
Tip # 1: To acquire Strength Endurance, you can begin by incorporating a lot of old school supersets.
You'll see TONS of these examples inside The Underground Strength Manuals.
The Results are what has led me to consulting with Naval Special Warfare and Coaching at The D1 Level.
I always say, You can't fake results!
Guys like Dave Draper, Arnold, Sergio and other Golden Era Greats all did this in their bodybuilding training. Not only did they pack on a dense, lean type of muscle we do not see nowadays, the Golden Era Bodybuilders were actually fit for performance.
They could run, ride bikes, sprint, jump, perform handstands / gymnastics, strongman feats and swim. Ask a bodybuilder today to run 1 mile, let alone a 400 mtr sprint. Ask a bodybuilder today to go swimming, to perform handstands or to jump. It's NOT happening.
If you want PERFORMANCE MUSCLE, then Strength Endurance Training with carefully chosen exercises will give you the show AND go muscles you need.
There's a reason why the men of the Golden Era were built like Brick S--t Houses and today, we do NOT see this hardened, Tough Look.
Tip # 2: Sample Supersets with The Basics:
* Bench + Bent Over Row
* Chins + Dips
* Dumbbell Bench + Dumbbell Shrugs
* Squats + Jumps
* Overhead Press + Rope Climbs
* Power Curls + Skull Crushers
Tip # 3: You can also incorporate the contrast method, where Strength is coupled with Speed / Explosive Power Drills.
This is Crucial for Sports Performance, Military & Law Enforcement.
Do this style of supersets for 5 sets, or more if you're advanced. I've worked up to 10 - 12 sets of the contrast method and sometimes will go for times, anywhere from 5 - 10 minutes, sometimes longer depending on who I am working with and the time of year / season.
Examples:
* Squats + Short Sprints
* Trap Bar Deads + Hurdle Jumps
* Heavy Floor Press + Plyo Push Ups
The other benefit to Strength Endurance?
Tip # 4: You pack on MUSCLE due to the volume of work being done!
You're essentially doing Density Work / Density Training which Coach Reeve inspired me to do a lot of at The Underground.
About 2-3 months post season with the college athletes, I would incorporate high volume banded work on the box squat and bench press.
No counting sets here, just time and volume.
Here's an example of Strength Endurance for time:
1A) Banded Swiss Bar Bench Press: 12-15 minutes x 2 - 5 reps (Last 2 sets are MAX reps with JUST the bar and the band, aiming for 12-15 reps per set)
1B) Chest Support Rear Delts with very Light Weight x 10 reps ea. set
Or......
1) Banded Box Squats: 12-15 minutes x 2 - 5 reps (Last 2 sets are MAX reps with JUST the bar and the band, aiming for 12-15 reps per set)
Nothing supersetted with squats, just get in a group of 2 - 3 athletes and rest when your partners squat. You will get in approx. 15 sets of squats!
Don't expect the results to come in 2 weeks.
It takes work.
Months and Months.
YEARS.
Yep, that's the truth.
None of this 6 weeks to this, 6 weeks to that BS.
How about YEARS of working your face off!!??
Yep, it's the truth no one wants to hear.
Well, I am speaking the truth.
Time to DO THE WORK!
Live The Code 365,
--Z--
PS: I will say this.....
Do NOT waste time on BS exercises and fancy routines.
You CAN Become a BEAST training in a garage.
You need consistency, effort and intensity in the gym AND in life.
Whether you're an adult or an athlete.
Military or First Responder......
Strength Coach or Parent.....
Over 2 years of training programs and exactly what we do at The Underground Strength Gym HERE.
