Training Focus: Endurance
What is endurance training?
As the name suggests, the focus in this phase is keeping the body under stimulus for an extended period of time. To put it simply, this phase is all about completing an exercise many many times.
If you were running, this might look like a half marathon rather than a sprint.
In the context of strength training, this means a higher number of reps (or times you complete an exercise) in each set. We can vary the rep counts for a myriad of reasons, but as a general rule of thumb we work with anything above 12 reps in endurance month, sometimes as high as 20 reps.
But why do I have to train endurance when I can lift heavier in low reps?
Oh team we are so glad you asked, and what a fantastic question!
As we chatted about in our previous coach check in, strength training can look a bit like a triangle, with each of the 3 phases supporting and being supported by the other 2:
So in the case of endurance, one of the key factors that benefits to training a movement pattern for a high rep count, ie for a long period of time under tension, is the delayed onset of fatigue and lactic acid.
As we ask the muscles to continue moving for an extended rep count, they respond to this by adapting (ie. getting stronger, making the task feel easier) and so, when we change the way we are stressing our muscles they are ready for it.
By training to high reps, often working through a level of muscular fatigue, we push the threshold a little further forward each time. Today you might feel fatigued by rep 8, in a few weeks fatigue may not set in until rep 12.
This means, when we lower reps once again and start to increase the load or difficulty of the exercise, our muscles are better prepared to cope with that so we are able to lift heavier in place of the volume we are used to in endurance month.
How clever are our bodies?! Always adapting and learning.
A few things to note about endurance training
We will not be aiming to, or often able to, lift as heavy as we did during strength month when reps were lower. And this is ok! The programming change can be a real mind game to adjust to lifting lighter than last month and it will take time and self compassion.
Endurance recovery will feel quite different to a strength month, so please allow plenty of time to rest, stretch and most of all, sleep. Muscle recovery and therefore muscle growth only occurs during sleep. So rest is just as (arguably more) important as the effort you put in during your workout.
Fuel your workout. Water and food are crucial to muscle growth and your energy reserves. Endurance rep ranges are fatiguing on so many levels so try to concentrate on fuelling your training however you can.
As always, stay in your lane during training. We all excel at some styles of training and struggle with others and this is great. We are a diverse bunch and each bring something new to our training family, and it’s important to remember this when training styles change for the month.
This month can be quite the mental game. Lots of counting, a long time completing the same exercise. If you’re struggling with rep counting or your mind wandering, never fear. This happens to a lot of us. Maybe chat to your coach or your fellow SCS team about how they manage this. We all have our little tricks.
Have fun this month friends - we can’t wait to see your progress with a new training block!
