Programming Calisthenics For Endurance

Training for endurance isn't rocket science, but there are a few key characteristics you want to get right.

Calisthenics and body weight training is a great way to train for endurance. Exercises like squats, jumping, lunges, push ups and rows are staples to an endurance program as are burpees, running, and hill sprints.

The most important thing is to understand just what kind of endurance you're training for. Training for a half marathon is different than training to go the distance in a boxing ring.

[sullyb]

I'm so glad that you got a shout out from Every Damn Day Fitness. Your stuff is incredible. Thanks for posting it.

[dolevmidrashi]

This is by far the best simple explanation I've heard

[manuelfranco]

Man, just found this channel. Wish I would have a long time ago. Great content.

[Against_Gravity]

I've read that 'strenght is the physical ability from which all the others are expressed', which I think sums up pretty well what I'm going to say.

By increasing our 1RM (through strenght training), the percentage of load in relation to our 1RM (%RM) that a certain weight means gets lower, so we can do more reps.

For example, if we can do 5 pull-ups with our bodyweight, building up to the same 5 pull-ups with 20 extra kg would radically increase the number of reps that we'd be able to do with just our bodyweight.

For this reason I've 2 questions that I'd like to ask you:

1. Is this an exception to the s.a.i.d rule? Or training directly for endurance on 'unweighted' pull-ups will always provide more efficient results on endurance, rather than training strenght in the same exercise?

Also, the general recommendation is to use low intensity (low %1RM) in order to increase our endurance. But lets say we're doing hard bodyweight feats like one arm push ups, pistols, one arm pull ups or one of those exercises where we can barely do 5 reps (very close to our 1RM).

2. What can we do if we want to be able to do 'high reps' in these exercises as well?
Is it efficient to use an 'endurance method' (high sets, short rest) with such a strenght-based exercise (high load, few reps/set)?

[PaulWBruce]

Great video, Matt!  Now, for strength, hypertrophy, fat loss, endurance, etc., when might you use alternating sets or supersets? When "resting" does it need to be passive rest, or can you take that time to work on another exercise?

[aatishkiruthik]

Thank you for this useful information.

[matthewdavies]

Hi. How does it fit in with callisthenics for strength? Is it possible to find a sweet spot of both strength and endurance with callisthenic movements?

[tylerpace]

add 1 rep every workout, take whatever rest you need.

[christianlacosse]

Hello! So I am rather fit but I am starting at the very beginning of Convict Conditioning on all of the Big Six. Would the progression Wade has in the book lead to endurance AND strength? Each step is harder but still has high reps as a Progression Standard, and I'm looking for that solid endurance but also solid strength. Any wisdom you could impart?
Thanks all these incredible videos. Your passion and knowledge is phenomenal

[Darri_VasquezRNP]

Got a question can endurance training build muscle even though it won’t build as much

[liamlewis]

Would setting a timer for say 3minutes and then going through as many circuits of say pull ups, dips, shoulder press and squats (all bodyweight. And then resting forn1 minute and doing it for rounds be good for training for boxing or general fighting endurance?

[ayabenabdi]

Hey, can u pls tell me.. after going with an endurance program when can I know when to change it up to the next level? cause it's always hard

[bargenejourney]

great video series coach but when it comes to food intake carb protein and fat for resistance vs strength is it the same you should take more calories to support the hight volume and less calories for strength

[nicandromartinezsotelo]

Can I use this to run an obstacle course race? Thanks for the content