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AMERICAN FITNESS MAGAZINE ISSUES AMERICAN FITNESS MAGAZINE SPRING 2016 STRENGTH ENDURANCE TRAINING Strength Endurance Training EXERCISE: WORK IT OUT: Diving Into the Superset BY KENNETH MILLER, MS AFM-Spring-Exercise-WorkItOut-strength-endurance-training Strength endurance training is one of the most underused formats of conditioning and one that can achieve multiple goals at the same time. Want to get the heart rate up and improve endurance? Need to build up lean tissue? Is getting a good sweat going your indicator of a great workout? This is the phase of training that can do it all…at the same time. Here’s how it works. Once you’ve performed an active warm-up consisting of foam rolling, active stretching and some core activation work, you are ready for the “meat and potatoes” of a strength endurance workout. This style of workout consists of a superset of similar motions performed with a strength and a stability exercise variation executed one right after the other. It is different from the traditional strength superset variation where the exerciser uses two opposing movements (e.g., dumbbell chest press and cable row). By combining the strength-based exercise with the stability-based variation, the prime movers are taxed first and then the stabilizers of the same area are further targeted with a slow tempo version of the same motion. Let’s take the motion of pushing as an example. If you’re in the health club and you think pushing, one exercise that comes to mind is the bench press (especially for men on Mondays, known as National Chest Day). The next step is to pair the bench press with a stability-based pushing motion such as a stability ball push-up. When executed properly, the “push” workout will start off with the bench press for 8 to 12 repetitions, immediately followed by ball push-ups for another 8 to 12 repetitions—but this time done with a slow tempo emphasized on the eccentric or lowering motion. Rest for one minute and repeat the moves two or three more times to complete a total of three to four sets. Here is a sample total-body workout: Strength Endurance Workout Sample 1 Warm-Up: Perform 2 sets of 10 reps each. Ball Bridge Ball Cobra Squat Jumps Resistance Training: Perform 3 to 4 sets of each superset pair with a 60-second rest. Push: Bench Press x8 reps Ball Push-Up x12 reps Pull: Seated Cable Row x8 Single-Arm Row x12/side Legs: Dumbbell Squats x8 Single-Leg Squat Touchdown x12/side If you follow the National Academy of Sports Medicine (NASM) Optimum Performance Training™ (OPT™) model, this format is Phase 2 of the five phases of training. With that said, Phase 1 Stabilization Endurance would precede Phase 2 Strength Endurance. By progressing through this initial level you’d have improved muscle balance, postural control, stability and core control, to name just a few of the many benefits of this foundation building phase of training, readying you for Phase 2. I often refer to Phase 2 training as the “gateway” phase of training. This means that the person who is transitioning from stability training toward increasing muscle size or overall strength can use this phase to become acclimated to the heavier weights and volumes of training for hypertrophy and maximum strength. It can also work for those who don’t want to let go of the strength-based exercises, but aim to start incorporating stability work into their training without having to go all the way back to Phase 1. Even though body composition change via fat loss is not emphasized as one of the primary benefits of strength endurance training, the minimal rest in the superset format definitely does help that along. For those who want to get in shape for spring break, lose a couple inches around the midsection, or just avoid going up to the next pant size, this format does an incredible job. It takes going through just one workout to see how this is made possible. Here is another sample workout using vertical loading. The difference with this one is that you are performing all six movements before resting for 60 seconds and repeating. “Station-based circuit training is favored by many small group oriented trainers if equipment and space are available. When ‘vertically loading’ or performing all the listed exercises before taking a break, you will have thoroughly challenged strength and stability while also taxing the cardiorespiratory system.” Advantage of Vertical Loading: Alternating body parts trained from set to set, starting from the upper extremity and moving to the lower extremity, allows each body part to recover while minimizing the amount of time spent resting. Strength Endurance Workout Sample 2 Warm-Up: Active Hip Flexor Stretch Single-Leg Floor Bridge Prone Ball Cobra Resistance Training—Circuit 3 to 4 sets Dumbbell Chest Press x8 Ball Push-Up, feet on ball x12 Seated Lat Pull-Down x8 Single-Leg Cable Row x12/side Dumbbell Lunges x8 Single-Leg Lunge to Balance x10/side Rest 60 seconds No one is exempt from the need for stability training. Whether you are looking to up the ante in your training intensity or mix things up from your weekly regimen of benching and squatting, strength endurance is a great transition. For more information on the NASM OPT model and personal trainer certification, please visit nasm.org/opt. AF

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