In a four-week block to improve muscular endurance, start with three sets of 10. All military physical fitness tests include a muscular-endurance component, so that’s a good place to start. If you are new to resistance training or haven’t lifted weights for a few months, increasing reps and sets to build muscular endurance is one of the first things you can do. Here are a few practical ways to progress your resistance training workouts: add reps and sets, add weight, and vary your exercises. You’ll be able to maintain your level of fitness for up to 15 weeks, which makes this an ideal training schedule, if you can’t exercise regularly.
Once you’re at a level of cardiorespiratory fitness that matches your goal, you can keep intensity consistent but reduce your cardio to as little as two days a week or drop your exercise duration as to as little as 15 minutes per session. This will increase your total weekly volume. You can also stay in a preferred heart-rate zone while you increase your workout by the number of times per week and the duration by a few minutes. You’re running faster, so you’re running at a higher percentage of your max heart rate. Your volume goes down because sprints are fairly short, but the intensity goes up. Take a couple weeks to work on sprint training. One of the first ways you can progress your cardio is to vary your workouts. That means you increase your cardio frequency, intensity, or volume by no more than 10% each week. To progress your cardio training, follow the 10% rule. Which option you choose will depend on your fitness goals. You can increase volume and intensity in a variety of ways: Increase the reps and sets of certain exercises, the weight you use, the number of workouts per week or per day, or decrease rest between sets, or any combination of these. Without it, your body has no added stimulus to adapt to, so you eventually reach a plateau, and your body says, “I’m good here.” Progressive overload is the increase in workout volume or intensity over time. In order to make progress-called “progression,” you need to follow the overload principle. And then it’s hard to improve your run time because your body is used to an overly specific training program. For example, if you only train to run two miles at a time, you’ll only be good at running two miles.
Training to improve cardiorespiratory endurance also follows the SAID principle. In fact, the concept of specificity is where the guidelines for weight, set, and repetition come from for building muscular strength, endurance, and muscle hypertrophy.
On the other hand, if you start a resistance-training program, you’ll get stronger. If you stop exercising, you can lose lean muscle mass because your body doesn’t need to use energy to maintain muscle if you aren’t using them. As you change stressors to your body, it will change to meet the demands of those stressors. The SAID principle-Specific Adaptations to Imposed Demands, also called “specificity”-describes your body’s ability to adapt to physical demands. But you can overcome lack of progress by leveraging that very same ability to adapt. It happens because your body is very good at adapting to things over time. Whether you’re trying to get back into shape or advance to an elite level of fitness, loss of progress is a motivation killer. EDITOR'S NOTE: This article is part of the Total Force Wellness Column written by the Human Performance Resources by CHAMP at the Uniformed Services UniversityĪ stalled physical training program can be one of the most frustrating parts of working out.
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