Solving the Strength-Endurance Conundrum: Why Strength is More Important Than Endurance For Building Strength-Endurance (How to Build Strength-Endurance for Pull-ups and Chin-ups)
Kettlebell sport and timed sets, in general, are an example of strength-endurance in action. Photo credit: https://www.flickr.com/photos/ambernussbaum/
I was having a little chat with Jeff Kuhland about pull-up training and something we discussed was that many intermediate trainees completely ignore their strength capacity when trying to build endurance in this exercise. They get stuck in this perpetual cycle, thinking that if they need more endurance, then the best thing to do is to only train endurance. But that’s not exactly true, and it could be a big mistake if your actual goal is to increase your strength-endurance.
strength-endurance: the ability to apply strength via muscular contractions over a sustained or prolonged period of time.
Obviously, this is a subjective term, and different people use it to describe different things. But when it comes to actually applying training methods to build strength-endurance, it seems that most people just don’t get it, especially outside of the realm of weightlifting.
So, today, I’m going to remind you that if you want to build your strength-endurance, then much of your focus should probably be on strength training.
Allow me to explain with an example.
Which of These Identical Twins Has More Strength-Endurance?
Let’s say that we have two identical twins. They are the same height, weight, body composition, and they even have the same exact birthday. Plus, they’re both from New England and say, “wicked smaht” a whole lot.
Now, for example purposes, let’s assume that these twins are exactly the same in every way, except for one critical difference. Twin A can deadlift 405 pounds for a single (i.e., his one-rep max). Whereas, Twin B can only deadlift 315 pounds (i.e., his one-rep max). In other words, Twin A can deadlift 90 pounds more than Twin B, and is stronger than Twin B, at least in this particular lift.
So, here’s the question of the hour: which one of them likely has more strength-endurance? In other words, if we loaded up a barbell with 225 pounds, who do you think could deadlift it for more reps?
Continue reading How to Break a Fitness Plateau by Building Strength-Endurance
Break Your Pull-up Training Plateau and Work Your Way up to Doing Sets of 20-30+ Pull-ups Using These Tips From Jeff “50+ Pull-ups” Kuhland
Jeff Kuhland – NSCA-CSCS, MovNat Trainer, Pull-up Training Expert
I got a chance to train with Jeff Kuhland at a 5-day MovNat retreat back in 2009, and have kept in touch with him off and on ever since. Jeff is not only a wealth of training knowledge, but he is also a humble coach, too. I actually interviewed him last year all about his approach to training, and about MovNat, in particular (click here to check out the first interview). So, I won’t rehash his long list of accomplishments and credentials today.
Now, in this interview, our topic was strictly pull-ups and chin-ups. You see, I read an article that Jeff wrote for BreakingMuscle.com all about his unique approach to pull-up training. He shared some really good tips and a few interesting ideas in that article, but what really caught my attention was one of his responses to a comment on that page. Someone was asking for advice on breaking through a pull-up training plateau, and Jeff replied…
Naturally, this piqued my curiosity, not only because of Jeff’s impressive accomplishment, but also because of the distinction between training for pull-up strength versus training for endurance – and how the strength training needs of an athlete change as they start building their numbers. This is an approach that I’ve used myself, but is rarely shared in detail online. And I wanted to get to the bottom of it from someone who knows.
Continue reading Interview with Jeff Kuhland about Pull-up Training
Another runner and blogger, Jason Fitzgerald of Strength Running (whom I interviewed here), posed a question on his blog the other day…
He asked, “what do YOU love about running? And what’s your FAVORITE part of being a runner?”
Of course, everyone has their reasons, and there were a lot of great responses in the comment’s section. And after I thought about it a little bit, I decided to share my thoughts with you here.
So, what do I love about running, you ask? Oh, let me count the ways! In all seriousness, I almost don’t even know where to begin, and it’s taken me some time to collect my thoughts and to condense them into one short article.
Editor’s note: and now, after having written it, I feel like I haven’t even done it justice.
But I suppose I could start by sharing this quote from my article 100 Lessons I’ve Learned From 10 Years of Running.
As I reflect back on all those miles run at all times of day and night, in summer and winter, in the sun and the rain, on the roads, the trails, and the track, I realized that the more I give to running, the more it gives back to me.
Continue reading What I Love Most About Running
Watch This 16-Year Old Girl, Gabi Ury, DOUBLE The Guinness World Record For The Plank Exercise: Learn How She Did It, Why She Did It, And What YOU Can Learn From This Special Young Lady
There are people who break world records. Sure. They may be few and far between, but they’re out there. Then again, there are people who absolutely shatter a world record – even doubling it – and all the while making it look easy. Gabi Ury is one of those people.
A few weeks ago, 16-year old Gabi Ury broke the Guinness World Record for the longest time spent in the abdominal plank position (female). To get right to it, she held a plank for a mind-boggling 1 hour, 20 minutes, and 2 seconds. And get this. She only spent six months preparing for it. But it gets better. Not only did she achieve this incredible athletic feat, but she also managed to raise over $50,000 for a local charity – a children’s hospital that has helped her all her life.
You see, Gabi was born with some special needs, including a severe case of scoliosis, and a condition called VATER syndrome, which affects her spine, limbs, and muscles in various ways. In fact, she is completely missing her calf muscles, glute muscles, and some of her abs, too. On her website, you’ll learn that even at just 16 years of age, she’s had 14 major surgeries to date – just to “live a healthy, happy life.” Her first was a spinal surgery at four months old.
But this young lady didn’t let any of that stop her from breaking a Guinness World Record by leaps and bounds. She held a plank for double the previous record (set by Eva Bulzomi at 40 minutes, 1 second), and Gabi did it as part of her 16th birthday celebration.
You can learn more about her journey to the world record in the video below.
Continue reading 16-Year Old Girl Totally Shatters The Plank World Record
Are knuckle pushups really all they’re cracked up to be, and are knuckle pushups actually tougher than regular pushups? Which is better? Is one better? I answer all of those questions in this video…
Knuckle pushups. They’re the subject of many heated Internet discussions. And nobody invited me! Apparently, some people simply think that knuckle pushups are better than traditional pushups, and I don’t know why. Maybe they have big egos and small…err…nevermind. Anyway, since one of you asked me a couple weeks ago, I thought you’d like to know that they’re both great exercises – each with their own unique advantages – and I think it’s silly to say that one is simply better than the other.
That said, there are some things you might want to know if you’re considering the knuckle pushup. They do have their perks, and I have my reasons, which you can learn all about in the video below…
Continue reading Knuckle Pushups VS Traditional Pushups: Which is Better?
I can’t tell you how many times I’ve heard from someone that they tried such-and-such workout program and got great results.
The program works wonders, bro! I doubled my pull-up reps…increased my deadlift by 20%…shaved a minute off my mile…moved up to a heavier kettlebell…twice.
Of course, I’m very happy to hear this no matter who it’s coming from or what the context is. And it’s usually even better when I hear that before using said program, they had been struggling for a long time to succeed.
I’d been stuck at a plateau for months…failed over and over again…been trying my WHOLE life to do this…
It’s always special when you overcome something that you’ve been struggling with for a long time. But I wanted to clarify a little something today. So, listen very carefully.
Continue reading The Workout Program That Works Wonders
Some Lessons I’ve Learned About Clubbell Training From a Few of my Client’s Most Common Mistakes
Every once in a blue moon, I’d get a call from someone who was looking for some clubbell instruction. These were almost always health and fitness professionals who were planning to attend a CST, TACFIT, or clubbell training seminar. So they’d usually drive a few to several hours to meet me at a local park or training studio here in small-town New Hampshire, and we’d swing some clubs for an hour or three – often grabbing lunch afterward. And I’ve loved every minute of it because clubbell training is really fun. Not to mention working with driven people who are planning to get certified in this discipline. You know, real go-getters.
Now, at one of these more recent sessions, it dawned on me that almost everyone I’ve ever coached in clubbell training has made the same three mistakes, which led to them contacting me for help. And so, I thought I’d share them with you so that hopefully you can avoid making them yourself.
Continue reading 3 Rampant Clubbell Training Mistakes To Avoid