combining strengh and endurance training

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August 2000 Strength and Conditioning Journal 35

ONE ON ONE

Combining Strength and

Endurance TrainingPatrick S. Hagerman, MS, CSCS, *D, NSCA-CPT, *DQuest Personal Training, Inc.Oklahoma City, Oklahoma

© National Strength & Conditioning Association Volume 22, Number 4, pages 35–36

THE STRENGTH AND CONDI-tioning field is full of contradictory opinions concerning trainingmethods. The idea of combiningstrength and endurance traininginto one program has been thefocus of much research.

Time for exercise is always at a premium for the nonathletes that

we train. With such limited time, we need to provide training pro-grams that fill all of the client’sneeds as efficiently and effectively

as possible. Research into combining strength and endurancetraining has not presented a clear conclusion on how to achieve thisgoal. Some of the research showsthat combining training styles re-sults in either a reduction instrength gains or a reduction inendurance gains compared withtraining for each separately. Bellet al. (1) reported that strengthgains during concurrent trainingleveled off during the final 3 weeksof a 12-week program, whereasthe strength training–only groupcontinued to improve throughout the entire 12 weeks. In contrast,Nelson et al. (2) found that V

⋅

o2max

was increased in both endurance-trained and concurrent en-durance- and strength-trained

groups, but the increase in V ⋅o2max of the concurrent group

leveled off after 11 weeks of the20-week study, whereas the en-durance-only group continued toincrease V

⋅

o2max. Still other re-

search by Sale et al. (3) found that you could combine strength andendurance training styles and im-prove on both scales.

The most common method of combining strength and en-durance training into a single

workout is circuit training. A typical circuit training workout involves moving between a resis-tance exercise and a cardiovascu-lar exercise every minute. For instance, you would perform 1minute of chest presses followed

by 1 minute of jogging, then 1minute of leg curls followed by 1minute of jumping jacks, continu-

ing in this fashion for a specifiedamount of time. The idea was toincrease your heart rate into yourtarget training zone, effectively

burning calories by keeping yourheart rate up and increasingstrength by covering several setsof different exercises.

Unfortunately, what wasfound after circuit training waspopularized was that increasingheart rate was not the major factothat determined increased en

durance. In order to increase endurance, the amount of oxygentaken in and used (V

⋅

o2max) had to

increase, which was not happening. Also, performing a resistanceexercise for 1 complete minute required a very submaximal intensity that did little to increasestrength. People did improve theifitness, but the amount ostrength they gained was less thana typical resistance program, andthe amount of endurance theygained was less than a typical cardiovascular program.

A little manipulation of thtypical circuit training method cansolve these problems and give

your clients the ability to reach alof their goals. This adjustedmethod involves combining circui

Patrick S. HagermanGuest Column Edito

“In order to increase

endurance, the amount

of oxygen taken in and

used ( .Vo 2max) had to

increase,…”



36 Strength and Conditioning Journal August 2000

training with interval training. Youshould have the client performone set of 10–12 different resis-tance exercises followed by 5–7minutes of a cardiovascular exer-

cise. Repeat this process over 45–60 minutes of time and you

will have completed 3–4 sets of each resistance exercise and20–25 minutes of cardiovascular exercise. The key here is to keepmoving. Instead of resting between

several sets of one exercise, movefrom exercise to exercise and keep

your heart rate up. You can alter-nate upper- and lower-body exer-cises or alternately work opposingmuscle groups so that one muscle

group is always resting.Now you have the ability to in-

crease the intensity of each resis-tance exercise to a level that willproduce gains in strength. Thecardiovascular system will also betrained because completing 5–7minutes of an exercise allows youto move out of an anaerobic stateand into an aerobic state and thus

burn more calories. Your clients will achieve more in a smallamount of time and will reach

both their strength and endurancegoals. An example 45-minute

workout is shown (Table 1). v

s References

1. Bell, G.J., S.R. Petersen, J. Wessel, K. Bagnall, and H.A.Quinney. Physiological adap-tations to concurrent en-durance training and low-ve-locity resistance training. Int.

J. Sports Med. 12:384–390.

1991.2. Nelson, A.G., D.A. Arnall,

S.F. Loy, L.J. Silvester, andR.K. Conlee. Consequencesof combining strength andendurance training regi-mens. Phys. Ther. 70:287– 294. 1990.

3. Sale, D.G., J.D. MacDougall,I. Jacobs, and S. Garner. In-teraction between concurrent strength and endurancetraining. J. Appl. Physiol.

68:260–270. 1990.

Patrick S. Hagerman, MS, CSCS,*D, NSCA-CPT, *D, is with Quest Personal Training, Inc., in Okla-homa City, Oklahoma.

5 minutes stationary bike

(increasing intensity eachminute)

1 set each (in order):

Chest press, leg press, lat pulldown, hamstring curl,

bicep curl, tricep press,crunches, leg extension,shoulder press, calf raises,seated row

5 minutes Stairmaster


Crunches, lunges, benchpress, bicep curl, calf raises,lat pulldown, tricep press,squat, seated row, leg exten-sion

5 minutes rowing


Chest press, hamstringcurl, tricep press, leg exten-sion, bicep curl, calf raises,

shoulder press, squat, lat pulldown, crunches

5 minutes treadmill

5 minutes cooldown (anycardio machine)

Table 1Example

45-minute Workout



August 2000 Strength and Conditioning Journal 37

Strength and Conditioning Journal Review Board

Jose Antonio, PhD, CSCS Everett Harmon, PhD, CSCS Ben Reuter, ATC, CSCS

Kris Berg, EdD Gary R. Hunter, PhD, CSCS Stuart Rugg, PhD

Tony Caterisano, PhD, CSCS Margaret Jones, PhD, CSCS Wade Russell, MS, CSCS

Don Chu, PhD, ATC, CSCS, NSCA-CPT Douglas Kleiner, PhD, ATC, CSCS George Salem, PhD, CSCS

Michael Deschenes, PhD William J. Kramer, PhD, CSCS Wally Schoessow, CSCS

Todd Ellenbecker, PT, CSCS Daniel J. McHugh, MD, CSCS Gary Shankman, CSCS Avery Faigenbaum, EdD, CSCS Michael G. Miller, EdD, ATC, CSCS Nestor Sherman, EdD

Vance Ferrigno, CSCS Mike Nitka, CSCS Meg Stone, PhD, CSCS

Brian W. Findley, MEd, CSCS Rob Panariello, PT, CSCS Michael H. Stone, PhD, CSCS

John Graham, CSCS Nick Ratamess, MS, CSCS Chistopher Street, MS, CSCS

Sue Graves, EdD Michael Reed, DC, CSCS Timothy Uhl, PhD, PT, ATC

Mike Greenwood, PhD, CSCS Kristin J. Reimers, MS, RD Norman (Dan) Wathen, MS, ATC, CSCS, NSCA-CPT

Kent Guion, MD Raoul Reiser, MA, CSCS Ben Yaspelkis, III, PhD

National Strength & Conditioning Association

Board of Directors President . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Richard Borden, PhD, PT, CSCSImmediate Past-President . . . . . . . . . . . . . . . . . . . . . . . . . Norman D. (Dan) Wathen, MS, ATC, CSCS, *D; NSCA-CPT, *DSecretary-Treasurer . . . . . . . . . . . . . . . . . . . . . . . . . . . . John Kordich, CSCS, *D; NSCA-CPT, *DBoard Members . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Jaynie Schram, MPH, MS, PT, ATC, CSCS, *D

Steven S. Plisk, CSCS J. Henry Drought, MS, CSCS, *D, NSCA-CPT, *DDavid Pearson, PhD, CSCS, *D

NSCA National Office

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NSCA Certification Commission

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Commission Administrator . . . . . . . . . . . . . . . . . . . . . . Janet Owens

Director of Certification Education &

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combining strengh and endurance training

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