Weight training endurance

[IHateMyJob2004]

I used to be able to weight train hard for 90 minutes. Now I have lost stamina due to my own laziness.

Any recomendations on how to build my weight training endurance back up quickly?

I think I might have to do short breaks between sets. Right now I due 2 minute breaks between sets. I also do exercise A, then B, then A, then B till completed with sets then do C/D/C/D. I forget the term for this but it's a good time saver.

I don't care about strength so much right now (except in core). Any thoughts?

I do run frequently (3 mile runs). I even run on leg weight days.

I want to dedicate a month to this effort.

Thoughts?

 

[Blackjack200]

I used to be able to weight train hard for 90 minutes. Now I have lost stamina due to my own laziness.

Any recomendations on how to build my weight training endurance back up quickly?

I think I might have to do short breaks between sets. Right now I due 2 minute breaks between sets. I also do exercise A, then B, then A, then B till completed with sets then do C/D/C/D. I forget the term for this but it's a good time saver.

I don't care about strength so much right now (except in core). Any thoughts?

I do run frequently (3 mile runs). I even run on leg weight days.

I want to dedicate a month to this effort.

Thoughts?

Stamina or conditioning should not be a factor in weight training unless you are specifically using the weights for training stamina or conditioning like Crossfit.

The A/B/A/B thing is called supersetting. I don't know much about it, I don't do it.

I'm not sure why you're training with weights if you don't care about strength. Building strength is the purpose of weight training. What are your goals?

 

[IHateMyJob2004]

I have a hockey tourney in 24 days. I need to do everything I can to get back in shape. That is mostly stamina related and mostly a leg stamina issue.

So till next month, I want to get stamina back. Yes, I want to get my strength back also but short term it is not my goal till next month. Next month I will get back into strength building.

I am upset because in 90 minutes I can not do half of what I used to do a year ago when lifting. I used to be able to go from exercise A to B with little rest. Now it is a chore.

 

[smackababy]

Realistically, I think the only way to actually get endurance back is to endure the training. I would do lighter weights with a number of reps.

24 days isn't a huge amount of time. It would be better suited for you to actually just play hockey or at least skate hard as often as possible.

 

[Phanuel]

Drop the weight if you want to decrease the rest period. Or increase the weight and accept a rest period increase to match the additional weight.

Sorry, I'm just confused as why these kinds of questions pop up like that running one earlier.

Want to get better at something? Keep doing it.

 

[Blackjack200]

I have a hockey tourney in 24 days. I need to do everything I can to get back in shape. That is mostly stamina related and mostly a leg stamina issue.

So till next month, I want to get stamina back. Yes, I want to get my strength back also but short term it is not my goal till next month. Next month I will get back into strength building.

I am upset because in 90 minutes I can not do half of what I used to do a year ago when lifting. I used to be able to go from exercise A to B with little rest. Now it is a chore.

I would push a prowler. It will go far in increasing your anaerobic and aerobic conditioning in 24 days, and it will give you a small boost in leg strength. 2 days a week should be enough.

Using weights to train endurance makes no sense.

 

[taq8ojh]

If you want some stamina, either do super long sets of squats and other basic exercises, or(and) start running every day. If you're in somewhat fubar state, there's not much you can do in 24 days, though.

 

[smackababy]

Using weights to train endurance makes no sense.

In his particular case, it makes no sense; if you're training for endurance in doing something very similar to lifting, lifting weights can increase that endurance.

 

[IHateMyJob2004]

Listing over a long period of time increses endurance. I know this from experience. Thing is, I never made it the focus. I am mostly interested in knowing if anything can be done to focus on endurance instead of strength gains.

I was considering lower weight, higher reps like someone said.

Don't have a prowler. I could do soemthing like run hills though instead of doing 3 mile flat land runs.

 

[Rudee]

Keep your rest periods to 45 seconds.

 

[Blackjack200]

Listing over a long period of time increses endurance. I know this from experience. Thing is, I never made it the focus. I am mostly interested in knowing if anything can be done to focus on endurance instead of strength gains.

I was considering lower weight, higher reps like someone said.

Don't have a prowler. I could do soemthing like run hills though instead of doing 3 mile flat land runs.

hills would be good.

 

[Blackjack200]

In his particular case, it makes no sense; if you're training for endurance in doing something very similar to lifting, lifting weights can increase that endurance.

Something like the Crossfit games or the Army PFT? I imagine the band of activities where metabolic training with barbells makes sense is pretty narrow.

 

[jaedaliu]

When playing hockey, do your legs die out first? or do you get gassed first?

I've never played hockey before. Do you do 60 - 90 second shifts like the pros do? or is it more of a pickup-style where you go 20 minutes at a time?

The answers to these questions should help define how you condition yourself for playing. However, in any sport, cardiovascular fitness is key, as is leg strength. Legs have your biggest muscles, so they'll help you metabolize for energy, and cardio will help your body move in oxygen and move out carbon dioxide.

If your legs don't give out, then HIIT and extended cardio are probably the best way for you to get improvements. That should simulate the demands of game situations.

However, if your legs do tire out before the day is over, squatting heavy is probably the best way to get overall leg strength up.

 

[IHateMyJob2004]

I wish we had enough players for two lines. Sadly we don't. Right now it looks like 1 sub. Which sucks because you have to skate for 4-5 minutes. Usually my legs tire. I can control cardio somewhat to not make it a lungs/heart issue.

I am definitely hoping to get my squats back to where I was pre-injury about 2 years ago (9 month injury that made weight training hellish).

Thing that sucks about hockey is that it uses alot of those "little muscles" that are not often used. It's not quads or hamstring that tire. It's all the muscles that squats and deads don't specifically target. I am trying to do pickup when I can. But once a week is about all I expect to do.

 

[Blackjack200]

Thing that sucks about hockey is that it uses alot of those "little muscles" that are not often used. It's not quads or hamstring that tire. It's all the muscles that squats and deads don't specifically target. I am trying to do pickup when I can. But once a week is about all I expect to do.

What would be an example of a "little muscle" used in skating that squats and deads don't train?

I play hockey too and find squats and deads carryover to skating almost perfectly.

 

[taq8ojh]

Why don't you just go ice skate like twice a week then?

 

[jaedaliu]

What would be an example of a "little muscle" used in skating that squats and deads don't train?

I play hockey too and find squats and deads carryover to skating almost perfectly.

edit. got my science backwards, taken out misinformation.

24 days isn't a lot of time to develop a lot of strength. you're looking at 6 - 8 lifting sessions (every 3 or 4 days.) Do what you can safely without hurting yourself. And have fun at the tournament.

 

[SociallyChallenged]

It's possible OP isn't lifting heavy enough. Our bodies use the big muscles first (makes sense, they're big and strong) so if you want to use squat to target the smaller muscles, you have to lift more than the big muscles can handle by themselves. THEN the smaller muscles will activate and strengthen.

24 days isn't a lot of time to develop a lot of strength. you're looking at 6 - 8 lifting sessions (every 3 or 4 days.) Do what you can safely without hurting yourself. And have fun at the tournament.

That's not really how muscle recruitment works. It really depends on his recruitment strategies but stabilizer and synergist muscles are active during movements regardless of the weight. Even in physiology, muscle fibers are recruited in the order from small to large so what you're saying doesn't have any basis in science.

As for using those "small muscles" that you, OP, don't feel are used during squat and deadlift - have you tried single leg squats, deadlifts, lunges, single leg hops, etc? Doing single leg work really increases the demand on stabilizing musculature that you use in hockey (hip adductors, abductors, external rotators, core musculature). With athletes getting back into competitive sport, single leg stuff is usually the thing that gets them feeling stable enough to go hard.

 

[JBT]

Single leg stuff is awesome.

Try hopping up and down with both feet for a minute. Not bad aye?
Try hopping up and down on one foot for a 30 seconds and then switch to the other for 30 seconds.

 

[IHateMyJob2004]

What would be an example of a "little muscle" used in skating that squats and deads don't train?

I play hockey too and find squats and deads carryover to skating almost perfectly.

Now that I think about it ...... it's hard to argue that squats and deads would not hit everything.

Mostly aductor muscles in the leg I suppose.

I'll pay more atention to my body next time I skate to see if I can better determine this.

 

[IHateMyJob2004]

Thanks for hte single leg tips.

I'll incorporate some of that on my next leg day.

 

[gar655]

I like to do a set or 2 of single leg standing broad jumps (kind of like a triple jump but without running) alternating between legs. You'll need some space. I can get about 15 or 16 per leg before I gas out.

Really works all your stabilizers and tests your balance.