How to train for endurance sports?

One rule :

MAX OUTPUT = OPERATIONAL OUTPUT !

Almost all of the long distance runners or triathletes swear by training for longer hours and hitting longer distances as a part of their training.

But there is always someone beating them at the last lap, when everything is squeezed out and you're ready to out your soul on the line but the body just doesn't have it.

That last 5% is the key to finishing off stronger than you did last time and keep improving from there.

Endurance athletes must train in strength, overcoming high tension / heavier weights.

This will ensure the below:

1) They build bone density

2) Increase ligament and tendon strength

3) Increase neural efficiency leading to a higher maximal output.

4) Higher the maximal output, higher the number of repetitions done with sub-maximal (% of max output)

Example - An athlete who squats 100kilos can only go so far(maybe 5 reps) with 80 kilos because 80 kilo is 80% of his max output. Whereas another athlete who can squat 150 kilos can bang out 25+ reps with 80kilos because it is almost half the weight he can lift maximally.

To be among the top 5% in your game, don't just rely on sport specific preparation. You are already good in that. Bring up your game with general strength training to address the gap.

Among that 5%, coming on top will always depend on your recovery, soft tissue quality, food and mental strength (I will cover this in another post).

If you have any questions pertaining to strength and conditioning, hit me up in the comments section below or check out my youtube - Liftnwander // https://www.youtube.com/channel/UComfIzMOVzSTc8Ft_VHTemw?view_as=subscriber

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email: liftnwander@gmail.com