The Endurance program is designed for Trainees who want to incorporate more endurance-focused workouts in their programming. The Endurance program includes specific focus on developing aerobic and anaerobic fitness in multiple domains.

Who’s it for?

Endurance is designed for individuals who meet the following criteria:

1. Have some previous experience (>3 months) training with barbells. If you’re new to training that’s great! We recommend our Beginner Template for those who have not been training with barbells consistently. Don’t worry, this template will still be available for you when you’re ready.
2. Trainees who want to incorporate more endurance-focused workouts in their programming. Endurance includes specific focus on developing aerobic and anaerobic fitness in multiple domains.

Scheduling

This is an 8-week strength and conditioning program that includes 6 workouts per week broken up as follows:

• 3 strength-focused workouts
• 3 conditioning-focused workouts comprised of 1 anaerobic interval workout, 1 aerobic interval workout, and 1 longer aerobic workout.

The workout days aren’t set in stone, but we recommend the following training week:

•  Monday – Day 1 lifting
• Tuesday – Day 2 anaerobic intervals
• Wednesday- Day 3 lifting
• Thursday – Day 4 longer aerobic workout
• Friday – Day 5 lifting
• Saturday- Day 6 aerobic intervals
• Sunday – Off

It is 100% okay to mix and match elements of the training week to fit your schedule, however we recommend keeping the putting the lifting days non-consecutively (e.g. M/W/F or T/R/Sat) when possible.

Exercise Selection

Equipment-wise, we recommend that folks have a pair of Olympic lifting shoes, running shoes, cross-training sneakers, and a lifting belt. Straps, wraps, etc. can be used as needed per the lifter’s discretion, but they aren’t explicitly needed.

With respect to strength training, Endurance programs allow the individual to select the types of lifts they want to perform.

Endurance also comes pre-programmed with our recommended programming. We suggest users run the “default” program first or only change exercise variations they don’t have the equipment for or cannot perform. That being said, we feel that the variations available for selection are equivalent when it comes to training outcomes like strength and hypertrophy.

What’s Next?

After Endurance, you can pick a number of different paths. One option is to run it again using the same exercises if you saw good progress the first time. Alternatively, you could repeat the program using different exercises for a slightly different flavor. Finally, you could move to one of our other templates such as our Hypertrophy I, Powerbuilding I, Strength I, Titan, or General Strength and Conditioning I programs.

Try a 1-Week Free Sample of the program:

Product Support

• Customers receive lifetime access to support for this program via our web Forum or through E-mail
• No refunds are available for downloadable products at this time
• Program file downloads are only available via purchases made on the Barbell Medicine website. File downloads are not provided for purchases made within the Barbell Medicine App.