Training Routine for Endurance

Geared towards, endurance, slow twitch muscle fiber recruitment , some strength and hypertrophy focus as well

MONDAY
Upper body

5 minute warm up on any cardio machine and light stretching afterwards.

Foam rolling for myo fascia release of muscle groups being worked.

Going to do a full circuit, do one exercise after the other, rest only long enough to get from one machine to the next. After completing one round of the circuit rest 60 seconds before going to the next round. We are going to do 6 rounds total.

dumbbell punches x 40 reps (using 5 or 8 pound dumbbells)
plank rows with dumbbells x 15 reps
dumbbell pullover on Swiss ball x 20 reps
incline alternating dumbbell presses x 15
push ups x failure
dumbbell side laterals x 15
dumbbell clean and press while standing on bo su x 15 reps
dumbbell side laterals x 15 reps
hand step ups x 20
two arm dumbbell kickbacks x 15
barbell curls x 15 reps
seated dumbbell curls on Swiss ball x 15 reps
medicine ball jack knives x 30 reps
planks x 40 -60 seconds
cable wood chops x 25 reps each side

**cardio 40 minutes moderate intensity any style cardio you wish

Active stretching afterwards

TUESDAY
Lower body

5 minute warm up on stationary bike, followed by light lower body stretching.

Foam rolling for Myo Fascia release on all muscle groups being worked

leg extensions x 20 reps
dumbbell step ups x 30 reps (15 each leg)
star jumps x 20 reps
one legged leg press 20 reps each leg
barbell squats x 15 reps
jumping stationary lunges x 15 each leg
sumo squats with one dumbbell x 15 reps
laying leg curls x 15 reps
dumbbell stiff legged dead lifts x 20 reps
feet high on platform leg press x 15 reps

cardio 25 minutes interval training. Warm up for 5 minutes then alternate one minute of moderate intensity work with one minute high intensity work. Active stretching afterwards

WEDNESDAY - OFF

If your sport is running, do swimming or rock climbing. If you a swimmer, do a long bike ride etc.

THURSDAY
Upper body. Straight sets today

5 minute warm up on any piece of cardio you wish

Foam rolling for Myo fascia release on all muscle groups being worked

Dumbbell deadlifts (not stiff legged) 3 sets x 15, 12, 12 reps, going heavier each set
inverted pull ups 3 sets x failure (when you can do sets of 15-20, switch to regular pull ups)
flat bench dumbbell presses 3 sets x 15, 12, 10 reps, progressively going heavier each set.
feet elevated push ups 3 sets x failure
seated on Swiss ball, alternating dumbbell shoulder presses 3 sets x 10 reps, going heavier each set
cable upright rows 3 sets x 12 reps, going heavier each set
one arm dumbbell laterals 3 sets x 10 reps
e-z curl bar curls 3 sets x 12, 10, 10 reps, going heavier each set
incline dumbbell hammer curls 3 sets x 10 reps
close grip presses/throws in smith machine with light weight 3 sets x 15 reps
behind the back dips 3 sets x failure
hanging leg raises 3 sets x failure
rope crunches 3 sets x 25-30 reps
medicine ball wood chops against the wall 3 sets x 25 reps

Cardio 45 minutes of moderate intensity work

Active stretching of all muscle groups involved

FRIDAY
Lower body straight sets

5 minute warm up on stationary bike, light stretching and foam rolling for Myo Fascia release.

leg extensions 3 sets x 15 reps, progressively going heavier each set
barbell front squats 4 sets x 20, 15, 12, 10 reps, going heavier each set
jumping squats in selectorized leg press machine 3 sets x 15 reps
run stairs (if your gym doesn’t have stairs use some risers and just go up and down for 5 minutes straight)
barbell stiff legged deadlifts 3 sets x 12 reps
one legged leg curls 3 sets x 12 reps
standing calf raise 3 sets x 20 reps

Cardio 45 minutes moderate intensity any machine you like

active stretching of lower body muscles

SATURDAY
Take a spin class

SUNDAY
5 mile run or swim or Bike ride (depending on your sport)

Make sure to properly warm up and cool down and stretch!!!