5 Basic Endurance Strength exercise:
Frequency: 2-3 times per week. (or once a week during race season)
Equipment: Either free weights or machines. Done as a circuit.
Load/Resistance: 40-60% of 1RM or the greatest load possible for 20-30 reps per
set
Sets: 2-3, Reps: 20-30
Recovery between sets: 60-90 seconds.
Important: During recoveries stretch muscle group just
worked before starting next exercise.
Speed: Slow to moderate emphasizing perfect form
Progression: Complete one set of each exercise in order (1, 2, 3, etc) before
starting second set. This can be done quite effectively as a circuit training
workout using machines. The first set every workout is the lightest. When you can
complete 3 sets of 30 reps, increase load.
These exercises are performed at your own risk. Always consult your medical professional
