Complex Endurance Training for Max Power

Many individuals training for strength would laugh at the thought of incorporating endurance training into their program.

Complex Endurance Training for Max StrengthThe benefits of endurance training are endless. In addition to increasing your cardiovascular health and metabolism, combining typical strength training with endurance techniques can make all the difference in busting through those stubborn training plateaus. Going one step further; combine endurance training with proper BCAA supplementation and you got yourself a recipe for unstoppable muscle stamina.

The benefits of endurance training are plentiful to say the least. Not only is it an efficient form of training that helps build strength, but it also helps promote lean muscle mass through increasing your metabolic rate and strengthening mental focus.

What is Complex Endurance Training?

Complex endurance training is a full body workout that requires serious discipline. A single complex routine consists of 4 to 9 different lifts put together in a sequence. They can either be fragments of a larger lift or completely different lifts – the goal, however, is to hit every body part at least once in a series.

Using either dumbbells or a barbell, select a single weight for the entire routine. Each lift is completed for 8 to 20 reps, with no rest in between transitions. This makes for approximately 2 minutes of excruciating strength training. The overall sequence should then be completed 2 to 4 times. As an added benefit, complex endurance training can be completed in as little as 30 minutes and can be tailored to suit anyone’s weight training goals. Although little change will be made to your overall muscle mass, you will feel the benefits in your athleticism, endurance and overall strength.

Add fuel to your fire by including a serving of AMINOCORE with your complex endurance workouts. Research shows that supplementing with BCAA stimulates muscle growth and increases protein synthesis. Consuming AMINOCORE during your workout will provide support and energy to lean muscle tissue, as well as increase anabolic signalling. Furthermore, AMINOCORE includes Ketoisocaproic or KIC, a muscular toxin-scavenging ingredient, as well as 7 essential B vitamins to help speed your recovery during and after intense training sessions. The benefits are endless. To top it off, AMINOCORE comes in convenient individual instant mix stick packs that blend great with water and taste amazing.

So whether you are crunched for time, have hit a strength-building plateau or just require a serious pump, consider complex endurance training your new best friend.

Complex Endurance Training Sequence

Perform 8-20 reps of each exercise 4-6 times

Equipment: barbells or dumbbells – with one chosen weight
Rest: between exercises – none; between complexes – 2-3 minutes

1) Beginner: 5 Exercise Complex

  • Romanian Deadlifts
  • Bentover Rows
  • Cleans
  • Overhead Press
  • Overhead Squats

2) Intermediate: 7-8 Exercise Complex

  • Stiff Legged Deadlifts
  • Upright Rows
  • Cleans
  • Reverse Curls
  • Overhead Press
  • Stationary Lunges
  • Hand Snatches
  • Bentover Rows
  • Front Squat

3) Advanced: 9 Exercise Complex

  • Stiff Legged Deadlifts
  • Overhead Triceps Extensions
  • Overhead Squats
  • Overhead Press
  • Stationary Lunges
  • Curls
  • Thrusters
  • Bentover
  • Front Squat
Valeria Fazio

Valeria Fazio holds a B.A. Honors degree in history from Carleton University and a diploma in professional writing from Algonquin College. She has been competing in amateur fitness and figure competitions for three years, and has recently qualified for the 2011 Ontario Provincial Figure Championships. As a certified personal trainer and nutritional coach, Valeria helps others in her free time to achieve their fitness goals.

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