Pros/Cons of doing endurance strength work only

[These Two Hands]

My current situation is I feel I am at least 2 weight classes heavier than I ought to be, and my maximal strength doesn't seem to have a lot of trouble throughout a roll but endurance strength needs to be worked on.

I'm wondering what the pros and cons would be of taking up a strictly endurance strength program rather than splitting between maximal strength and endurance strength. I'd still continue to alternate HIIT with steady state for my cardio work though.

Thanks.

 

[golvmopp]

wtf is an "endurance strength program"?

 

[Liquid Smoke]

There's no reason you can't clean up you diet to lose weight and keep training for strength gains.

 

[These Two Hands]

wtf is an "endurance strength program"?

A strength program focusing on building strength endurance and doing endurance strength exercises rather than one which focuses on maximal strength. Working to be able to perform for longer at a consistent rate, rather than being able to perform harder for small bursts I guess would be another way to put it.

Previously I was alternating between both. So one day I'd lift heavy weights for low reps, the next workout would be a bit lighter weight for higher reps, and so on back and forth. Considering just doing tons of endurance work instead now.

 

[These Two Hands]

There's no reason you can't clean up you diet to lose weight and keep training for strength gains.

True. But I want to develop higher endurance levels and am happy with my current strength levels as far as sport performance is concerned. I'm just wondering about the pros and cons of what I'm contemplating as I don't know a lot about this kind of stuff, other than books and the like.

 

[Deleted member 429137]

My current situation is I feel I am at least 2 weight classes heavier than I ought to be, and my maximal strength doesn't seem to have a lot of trouble throughout a roll but endurance strength needs to be worked on.

I'm wondering what the pros and cons would be of taking up a strictly endurance strength program rather than splitting between maximal strength and endurance strength. I'd still continue to alternate HIIT with steady state for my cardio work though.

Thanks.

Check out Matt Wiggins (link). He really knows his shit, has been working with MMA fighters for 15 years and is all about strength-endurance. He wants you to move heavy weights without ever getting tired and he does it with basics.

If you follow his programs you'll cut back (or eliminate) your HIIT/steady state work because he'll have taken care of that for you and he'll have something much simpler which doesn't interfere with your strength-endurance goals.

Staying Power article (link)

Muscular Endurance article (link)

 

[These Two Hands]

Check out Matt Wiggins (link). He really knows his shit, has been working with MMA fighters for 15 years and is all about strength-endurance. He wants you to move heavy weights without ever getting tired and he does it with basics.

If you follow his programs you'll cut back (or eliminate) your HIIT/steady state work because he'll have taken care of that for you and he'll have something much simpler which doesn't interfere with your strength-endurance goals.

Staying Power article (link)

Muscular Endurance article (link)

Thanks a lot, man, that's ideal. Great!

 

[JRT6]

The 12 sets of 2 rep squats with 30 seconds or so rest that Wiggins likes takes a bit getting used to. Don't do anywhere near your 2 rep max; trust me.

I don't follow that guy but I do use his low rep/ high volume formula. I'm staying away from absolute weight now because of my injury history but cutting the rest time and doing a shit load of sets really does get the volume needed for hypertrophy (one of my goals) while feeling like I'm a power lifter. I do these sets by themselves and combined with regular high rep set work depending on how I feel that day.

 

[These Two Hands]

And how have those who've tried Wiggin's programs feel they've performed on the mat after implementing them? The testimonials look pretty good, but they always do lol.

 

[selfcritical]

Check out Matt Wiggins (link). He really knows his shit, has been working with MMA fighters for 15 years and is all about strength-endurance. He wants you to move heavy weights without ever getting tired and he does it with basics.

If you follow his programs you'll cut back (or eliminate) your HIIT/steady state work because he'll have taken care of that for you and he'll have something much simpler which doesn't interfere with your strength-endurance goals.

Staying Power article (link)

Muscular Endurance article (link)

I do complexes similar to this stuff as part of my training for KB sport. It's a sensible approach to local muscular endurance, but it's definitely not a replacement for steady state cardio and anerobic threshold work.

 

[OriginalSpeedy]

My current situation is I feel I am at least 2 weight classes heavier than I ought to be, and my maximal strength doesn't seem to have a lot of trouble throughout a roll but endurance strength needs to be worked on.

I'm wondering what the pros and cons would be of taking up a strictly endurance strength program rather than splitting between maximal strength and endurance strength. I'd still continue to alternate HIIT with steady state for my cardio work though.

Thanks.

It's simple, if it will help you with your goal then go for it. But not clear on the weight classes. If you are talking about fighting then endurance doesn't make sense. If anything focus on endurance in the ring with sparring.

 

[selfcritical]

It's simple, if it will help you with your goal then go for it. But not clear on the weight classes. If you are talking about fighting then endurance doesn't make sense. If anything focus on endurance in the ring with sparring.

Most fighting sports have pretty significant non-sport-specific endurance development, if only because the actual sport practice tends to be relatively taxing on the body, and because replacing 5 hours of roadwork per week with 5 extra hours of say, live wrestling would lead to mental burnout fairly quickly. Of course sport practice is the most important and indispensable element of preparing an athlete, but almost every high level athlete is doing significant amounts of supplementary work.

 

[OriginalSpeedy]

A trainer that has been in the game a long time says:
1. Sport specific work FIRST
2. Supplemental is secondary and only if you need it for a particular reason.

So for instance, he spends more time with his fighters on focus pads and sparring than lets say jumping rope, running, burpees, and so on.

 

[selfcritical]

That's a sensible approach, but there are going to be some predictable needs for the average high-level athlete, that have produced results across a wide range of camps across the world. Literally every MT camp in the world will have significant road work and muscular endurance work, and the boxing gym I attended for a bit (that has several pro fighters and an olympic bronze medalist) has the athletes doing daily runs of 3-5k. With the easy runs in particular, I solidly believe that they enhance how much volume of sport-specific work the athlete can perform.

 

[Deleted member 429137]

I do complexes similar to this stuff as part of my training for KB sport. It's a sensible approach to local muscular endurance, but it's definitely not a replacement for steady state cardio and anerobic threshold work.

I never said it was. When you get one of Wiggy's programs he has no problem answering questions and customizing it for you. He would rather give you a program with steady state cardio and anaerobic threshold work integrated into it than have you tack it on as an extra and diminish the benefits to everything. That's why I said:

If you follow his programs you'll cut back (or eliminate) your HIIT/steady state work because he'll have taken care of that for you and he'll have something much simpler which doesn't interfere with your strength-endurance goals.

Meaning don't just get a strength-endurance program and add your own cardio, get one of his complete programs because he probably puts it together better than you will.

 

[vrain]

TS, read Tactical Barbell 2: Conditioning. It's exactly what you're looking for.

I'm 5 weeks into it. It starts with an 8 week base building phase that has you focus on aerobic base building and strength-endurance...You transition back to maximum strength after a certain number of weeks. The book advises not to neglect maximum strength for too long because if your overall strength drops then so will your strength-endurance.

I am just finishing up the strength-endurance phase and my SE has improved big time...easy to measure because of the way the program is set up.

I used to box regularly...not so much anymore due to other priorities, but my general strength-endurance is now at the point it was when I was peaking during a training cycle & boxing regularly.

 

[These Two Hands]

A trainer that has been in the game a long time says:
1. Sport specific work FIRST
2. Supplemental is secondary and only if you need it for a particular reason.

So for instance, he spends more time with his fighters on focus pads and sparring than lets say jumping rope, running, burpees, and so on.

Problem is there are only so many classes a week and I'm attending them all, so I'm looking for things I can do at home/at the gym.

 

[OriginalSpeedy]

Problem is there are only so many classes a week and I'm attending them all, so I'm looking for things I can do at home/at the gym.

Conditioning...lots and lots of conditiioning. Burpees are my personal FAV!

 

[venivedivici]

I'm 280 pounds, and just a naturally big strong guy. I played college and arena football and power lifted my entire life. The past 8 years I've trained martial arts and I've pretty much changed to plyometrics, and high reps, lower weights. I do a lot of drop sets, super sets, more core and total body exercises. My endurance when sparring is light years better than when I first started, and strictly power lifted. I personally haven't lost much muscle, and look better now, but our genetics are all different obviously.

 

[venivedivici]

Problem is there are only so many classes a week and I'm attending them all, so I'm looking for things I can do at home/at the gym.

After every class, spend another 20 minutes doing something .. Like he said above, burpees are great .. But god they suck after class lol