Stamina training
Published: 2024-12-09
Call it endurance, work capacity, GPP or whatever you want. I simply call it stamina training and consider it a crucial component for non-competitive lifters. Today I will dig into a few of my preferred methods for straining the stamina.
Table of Contents
- Stamina training or stamina straining
- Bodyweight circuits
- Kettlebell complexes
- Strong(wo)man struggles
- Old school bodybuilding
- Sprints, runs, and jogs
- Summing up
- Get help
Stamina training, or stamina straining
One crucial difference between my Strong 4Life-concept and basically any powerlifting or Olympic lifting training I put people through is the addition of stamina training. Most workouts will end with some form of it and depending on your goals it can be a rather large part of the session. For most folks however it will be over in 10-20 minutes. Stamina training ties into more fancy terms such as "conditioning", "work capacity", and "general physical preparedness". Me in my quest to de-snobbify training have simply decided to call it stamina for the same reason I call strength "strength" and not "optimal muscular contractions in correct order preparedness".
Stamina training takes many forms: circuits, complexes, strongman events, high density lifting, and even old school bodybuilding, etc. It's perhaps more accurately named stamina Straining because the point is to build up muscular endurance, learn to deal with fatigue, recover faster, and... Well... Strain! Unlike strength training, there's a point to waste energy. Stamina follows the strength portion of the workout and it will lean you out and add muscle to your frame. I'll give you a number of examples here.
Bodyweight circuits
I personally like to do stamina training with mostly bodyweight movements. I typically set it up in circuits with limited rest or no rest at all. If you're one of those who do a set of 5, talk for 10 minutes, do another set of 5, talk for another 10 minutes and so on it will be rough at first. Get in shape!
Example: Pick 3-4 movements covering different parts of the body, for example chins+dips+v-ups, or ring pushups+ring rows+bulgarian split squats. Pick a rep range where you can do maybe 2-3 more reps the first round. Do 3-5 rounds with minimal or no rest.
Kettlebell complexes
Kettlebell complexes are great for stamina training. I would use them much more with online clients if it wasn't for how hard it is to teach someone proper kettlebell technique if you're not there in person. And aside from people at actual kettlebell competitions I'm not sure I've ever met anyone who had good technique before I gave them at least a couple of pointers. Anyway, if you know how to handle ye olde iron ball I urge you to give it a shot.
Example: Here's the "high voltage" complex I used to do some 10 years ago: 5 swing, 5 clean, 5 snatch, 5 jerk... Per arm obviously. Put the bell down, breathe a bit and go again... And again... And...
Strong(wo)man struggles
Stamina training comes in many shapes and forms. Various strong(wo)man-esque methods are great if you have the space and equipment. Carry stones or odd weights, pull or push a sled, walk with a yoke, etc. You don't have to get actual strong(wo)man equipment. Use a sandbag, some stones from the backyard, a log (an actual log), or just fill a bag with weights. This is probably among the most versatile and effective stamina training you can do.
Example: Pick any strongman event (or make up your own like in the good old days!) and either do it for rounds or for a designated amount of time, say 10-20 minutes.
Old school bodybuilding
If someone is more interested in bodybuilding aesthetics and/or powerbuilding I use old school bodybuilding techniques following the strength portion. That means high volume with brief rest periods. This type of stamina work is not only for vanity reasons, I also like to use it when a particular part of the body needs special attention. For instance a back specialization routine might have you hit the back with this these methods almost every training day. This type of thing, both the short rest periods and the specialization was much more common before every little gym goer started treating their bodies like chemical experimentation labs.
Example: Try something like 6*6 or 8*8 with 30s rest between super- or compound sets. Two lifts will be plenty.
Sprints, runs, and jogs
Clearly these classics fit within the stamina training framework? Yes and no - one is not like the others. You need to look at what you're trying to achieve instead of just throwing any and everything at the wall. Runs and jogs, sure. For the most part I prefer to put it on non-lifting days but you can also put it in your stamina training. Sprints are a different animal. The point of them is to train speed, not endurance, which means they go in first, before strength training, and certainly not with stamina training. It's the same reason I don't arbitrarily through in jumps at the end of a session. Realize that sprints, runs, and jogs don't have to be on your legs - you can also use a bike or one of my favorites: a rowing machine.
Example: Go for distance or for time, it's your call.
Summing up
As I'm sure you can tell, stamina training is about getting used to having tired muscle and being a bit out of breath. Keep your rest periods short and get as much done as possible - the fancy words for this is high volume, high density. Obviously don't get sloppy and injure yourself. Pick a kind you enjoy and get to work!
I will not bore you with details about which energy systems or muscle fiber we train but I will give you a little anecdote. When I first started training I always did something like this at the end of a workout. Mostly something simple like kettlebell swings. As the years passed and I got into lifting sports I also got rid of it and subsequently got more out of breath. My advice to you is to not let your stamina rot. You never know when the next zombie apocalypse will happen!
Get help
Online training. Straining when you shouldn't and not enough when you should? I help regular folks who want to be strong, as well as athletes - from rank beginners to international level lifters.
Workshops. I occasionally do workshops and seminars for athletes as well as the average Joe and Jane.