How do I start for building strength and endurance? – Part 2

strength-endruance1In part one of “How do I start for building strength and endurance,” you were given questions to answer about your training, yourself and your goals.  Hopefully you gave some time and thought to it and are ready to take on part of process to developing otherworldly strength and endurance together.

The questions you were asked to answer were:

  • What do I think is important for strength and endurance?
  • What do I know or have access to?
  • What fits me?

Here are some more thoughts and questions for you.

Each individual style of strength has its own pathway but all the paths are similar. Let’s compare and see. Let’s say your idea of super leg strength is mine, squatting 1,000lbs or it could be Steve Cotter’s doing double-racked kettlebell pistols with more than bodyweight. Both are perfectly valid, yet lend themselves to different body-types. Neither one of us is very tall, but our torso to thigh length and body type/builds are very different.

They fit the expression of strength (exercises) and the exercise fits us. Steve is light, I’m heavy. The pistol leans more toward explosive training, balance training, and reps. The back squat to lower reps and heavy overloads/partials. Both require technical skill, mental skill and practice. Both require long term progressive training. Everything you want to achieve will require these things.

Where to start

Always start with (and for the most part), keep things simple especially if your goals are progression in strength and endurance at the same time. Probably the biggest mistake made in this area is trying to do too much all at once and too fast. Yes, you can and most of the time, should make fast progress, but you can’t jump full force into opposite goals at the same time.

Start with one big movement per muscle pattern. (Squat, press, pull, carry, etc). Often the best combined progress is made by just doing this. These movements will be your “yard stick,” testing movements. Whatever routine you do if these don’t go up you’re probably not going in the right direction. Start by testing yourself at least moderately in these movements. You have to know where you are to get a clear path to where you want to go, then spend some time “breaking in.” Spend a few weeks getting your technique right, getting used to the movement. After you’re used to the movement you can start adding weight and intensity.

Repeating the process for Endurance

You’ll need to repeat this same process with your endurance training. Pick one or two movements that will be your “yard stick.” Get an idea of where you are and then spend a few weeks getting used to them and perfecting technique. When you know where you are on strength and endurance and are getting comfortable with the movements then you can start to make a plan for progression. You’ll also be able to see if one area is really behind or particularly hammers you and requires more recuperation. You’ll begin to be able to see if a specific part of a lift or training is holding you back. (i.e., always losing deadlifts, because of grip or your hamstrings cramp and stop you before everything else during kettlebell swings, etc).

By following these base principles you can create a plan and make smart simple decisions in developing phenomenal strength along with tremendous endurance at the same time.  In part three we will cover building a cohesive time management plan to build the strength and endurance you want while still having time to live your normal life and not feeling like things must sacrificed for the sake of training.  Everything can be balanced by asking the right questions and approaching things with a smart developed plan.

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