Want to try a different approach

[theoak01]

Ive been at this over ten years now with a recent break, but now that I am back on it I realize my old way of training isnt really getting me where I want to be.

typically I did 5x5 type stuff going for size and strength.

now I want to focus on strength but endurance aswell, Im a part time firefighter and will be going to fire school bootcamp in the fall. cardio I have under control,I figure interval training will be best suited for that, but I really have no idea how to strength train for endurance.

can anyone give me a quick run down and maybe toss up a sample routine. I can work out 4-5 times a week for 1-1.5 hours.

any suggestions?

 

[theoak01]

anybody? I know it sounds like a dumb ass question, but it cant be as simple as higher reps.

 

[joeblow12345]

The conjugate system is the best strength program imo.

Sent from my DROID BIONIC using EliteFitness

 

[theoak01]

never heard of it,does it help with endurance aswell? strength in relation to my job isnt an issue,its the long durations we sometimes work that isnt easy

 

[maybe]

I think I know what you're asking. You're going to want to stick with lifts that are as functional as possible and definitely higher reps like you mentioned. I think what you're looking for is actually closer to strongman training, but unless you're lucky enough, I doubt you have access to that type of equipment (i.e. sleds, tires, stones, axels).

Here is what I would suggest (not being a firefighter myself, I can only suggest exercises with limited confidence):

A
Front Squat [somewhere in between 5x5 and 4x10]
Push Press 3x8
Incline Bench 3x8-10 (these two presses are more functional than the strict military press/flat bench)
Plank
Farmers Carry (this is probably as functional as it gets and I'm more confident in this suggestion than any other exercise; I would always end a workout with this)

B
Heavy Deads or heavy trapbar deads [somewhere in between 5x5 and 4x10]
Weighted Pull-ups
Cable Row or Bent over BB row
Plank
Farmers Carry

 

[theoak01]

I think I know what you're asking. You're going to want to stick with lifts that are as functional as possible and definitely higher reps like you mentioned. I think what you're looking for is actually closer to strongman training, but unless you're lucky enough, I doubt you have access to that type of equipment (i.e. sleds, tires, stones, axels).

Here is what I would suggest (not being a firefighter myself, I can only suggest exercises with limited confidence):

A
Front Squat [somewhere in between 5x5 and 4x10]
Push Press 3x8
Incline Bench 3x8-10 (these two presses are more functional than the strict military press/flat bench)
Plank
Farmers Carry (this is probably as functional as it gets and I'm more confident in this suggestion than any other exercise; I would always end a workout with this)

B
Heavy Deads or heavy trapbar deads [somewhere in between 5x5 and 4x10]
Weighted Pull-ups
Cable Row or Bent over BB row
Plank
Farmers Carry

thanks man thats what Im looking for. I do have the space and access to strongman stuff but my schedule has forced me to join a gym and abandon my home gym , cant really train here at night.

but that split I can do at a gym for sure. thanks

 

[maybe]

no problem! I'll be anxious to hear if this helps at all. As I was thinking about it today, I realized that lunges would be a pretty functional exercise as well--just a thought.

 

[lweaver]

Yeah dumbells in the hands and a couple chains across the back to replicate an air pack...

 

[theoak01]

thats sure to get some looks at the gym haha but totally sounds functional.

maybe ill become weighted vest guy haha