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Strength endurance training is an important stage in the training of a strength athlete. Between strength cycles, it is necessary to perform cycles to develop strength endurance.

First, let's look at the term endurance. What is it?

Endurance is the body’s functional ability to perform any action for a long time without seriously reducing its effectiveness.

There are two types of endurance:

General strength endurance is the ability for long-term and effective motor activity, involving the majority of muscle groups. This quality places quite impressive demands on the respiratory, cardiovascular and central nervous systems.

Special strength endurance is the ability for functional economization, expressed in reducing energy consumption per unit of work, depending on coordination perfection and competent, rational distribution of forces and energy during the exercise.

Five Factors Affecting Muscular Endurance

1. Strength. If a muscle is just strong enough to lift a given weight, then all its fibers will contract to perform the movement. A stronger muscle uses only part of them. When fewer fibers are used, blood flow to the muscle remains higher.

2. Capillarization. Proper endurance training can increase the number of capillaries by 5 times.

3. Biochemical processes. At the cellular level, metabolism in the muscle improves: it begins to better remove waste products and absorb substances that ensure its functioning.

4. Work of the cardio-respiratory system. Improving oxygen transport in the lungs and blood vessels improves local endurance.

5. Psychological factors. It is well known that the limits of strength and anaerobic endurance are largely dependent on the level of inhibition, which limits maximum effort. There are many factors behind this inhibition, but one of the most important is the athlete's reluctance to endure the discomfort of maximal effort, especially when he thinks he is already tired and in an oxygen debt zone.

Injectable steroids for strength

Trenbolone-based muscle strength steroids are excellent injectable drugs with powerful anabolic activity. They will quickly rid the athlete of excess fat and water, can actually increase his muscles, help to form a dense and hard topography, and will also significantly increase the strength coefficient.

Trenbolone acetate has all these positive effects during the course. It has a fairly short period of impact on the body. The drug should be administered every other day in an amount of 50–100 mg. This course is very popular among weightlifters and other strength athletes preparing for important performances.

After using the steroid, athletes not only get presentable, healthy and resilient muscles, but also become much stronger. Which helps them cope with higher loads. If it is necessary to carry out a combined course, in addition to Trenbolone, one of the oral steroids should be included in it.

Endurance training methods according to Seluyanov V.N.

Training methods follow directly from physiology.

Firstly, according to the law of physiology, in order to train glycolytic muscle fibers, they must be included in the work. This immediately implies requirements for work intensity; it should be around 80% of the maximum. With such a load, almost all motor units are activated.

Secondly, it is necessary that the work continues for a sufficient time in order to excite the very mechanisms that will then ensure mitochondrial hypertrophy. Light acidification, the appearance of free creatine, and an increase in the concentration of anabolic hormones in the blood and muscle fibers are necessary.

We recommend doing 10 repetitions per set, and if the athlete cannot complete 10 repetitions, then the weight is reduced, but the mental stress remains the same. The athlete must perform each movement more intensely. In this case, all muscle fibers are recruited, and the degree of accumulation of free creatine and hydrogen ions becomes optimal for stimulating transcription - reading information from DNA. During such an exercise, no more than 30% of ATP and creatine phosphates are consumed, therefore, during a two-minute recovery, the accumulation of hydrogen ions and lactate will not exceed a critical level that destroys mitochondria.

Increasing the number of approaches leads to a gradual accumulation of hormones in the blood and active muscle tissue, so 10 approaches provide the required concentration of hormones in muscle fibers. If you're impatient, you can do 20 sets in one workout for one muscle group. A larger number of approaches can lead to the complete destruction of ATP and creatine phosphates in muscle fibers, which will delay the recovery process for several days. Therefore, the methodology can be briefly presented as follows:

Squeeze:

• load intensity – 60-80% of the one-time maximum
• duration – 20-30 seconds. (10 reps)
• rest interval – 60-120 s
• number of approaches – 10-20 times
• number of workouts per week – 3-7

The best steroids to increase endurance.

Drostanol-100. It is preferred by both professionals and amateur beginners. It is worth noting that the use of the drug does not cause the effect of increasing estrogen levels, which makes it even more attractive.

It is believed that it is Drostanol-100 that bodybuilders call the “final push”, which helps to significantly increase the overall endurance of the athlete.

Actovegin. The drug restores the body after exercise and accelerates processes aimed at developing endurance. He manages to create internal conditions for the athlete under which a high level of performance is maintained under maximum load.

Ephedrine. Many claim that the drug only increases performance by a few points. But this does not prevent it from being considered doping.

Ephedrine does not have significant side effects, but can cause irritability, insomnia, and severe overexcitement.

Methods for developing strength endurance

1. Extensive interval method - used if you choose to develop endurance using aerobic processes, that is, with the participation of oxygen. The method involves performing several exercises with weights equal to your body weight or 30-40% of the maximum. Here it is worth using the circular training method. Each set should contain from 20 to 40 repetitions. Rest between exercises - up to 2 minutes, between circles - 5 minutes. The number of circles is 3-5.

2. Intensive interval method - used if you choose to develop endurance using anaerobic processes, that is, without exposure to oxygen. The method involves performing exercises with a weight of 50-60% of the maximum. The style of classes is circular. There is no fixed number of repetitions. They are carried out at maximum speed “to failure”. The approach time is usually about 30 seconds. Rest between exercises - 30 seconds, between circles - up to 3 minutes.

The selection of exercises depends on the specifics of the sport you are involved in. If you need to increase overall strength endurance, choose basic exercises for large muscle groups. When there is a need to increase local strength endurance, a set of isolated exercises is selected.

For the first method, no more than 6 exercises are determined with a circle time of about 5 minutes. For the second method, no more than 10 exercises are recommended.

Exercises for training strength endurance of the arms and back

Different types of exercises for developing and strengthening the muscles of the arms and back can be replaced with one - these are pull-ups. Anyone can do pull-ups, and you don’t have to go to the gym to do this; you just need to find a horizontal bar on the street or hang it at home. By changing the position of the hands and the width of the grip, you can work different muscles of the back and arms. The horizontal bar also allows you to relieve stress from the spine - this is very important after strength training.

1. The classic version of pull-ups is pull-ups with a straight grip, shoulder-width apart. When doing pull-ups on the horizontal bar, try to avoid sudden movements, pull yourself up smoothly, without jerking, and lower yourself down just as smoothly.

It is important to work with maximum amplitude—at the top point, touch the bar with your upper chest and fully extend your arms at the bottom point. Do not jerk and avoid rocking. Don't forget about breathing! As you exhale, lift up, and as you inhale, straighten your arms.

2. Wide-grip chest pull-ups. In this version of the exercise, you need to place your palms as wide as possible, and at the highest point try to touch the bar with your chest.

In order to perform the exercise correctly, you can bend slightly in the lumbar spine. Please note that you should not immediately strive for a too wide grip - this can injure your shoulder joints.

3. Narrow reverse grip. This option is basic for pumping up the back muscles - it is simple from a technical point of view and allows you to exclusively transfer the load to the latissimus dorsi muscles; the biceps also do most of the work.

Exercises for training leg strength endurance

1. Classic squats (on two legs).

2. Squats on one leg at the gymnastic wall. Extend one leg forward and do squats with the other. Bend your knee to 90 degrees.

3. Squats on one leg, the other is put forward - stand up and then push off.

4. Changing the position of the legs by jumping in a wide lunge forward, maintaining the length of the lunge.

5. Standing on the push leg, lean the fly leg against the rail of the gymnastic wall at the height of the pelvis. Jump up, pushing off with the front of your foot.

6. Standing with your right foot on the floor, your left on a support of 20-40 cm, jump up, pushing off with your left foot (and vice versa).

7. Stand with one foot on a support 30-50 cm, the other foot on the floor. Jumping up while changing the position of the legs.

8. Jumping up from a deep seat.

9. Run in place, raising your hip high.

10. Bent over run with support, raising the hip to the chest.

Example of one-circuit exercises for security forces

Let's consider a set of exercises to develop strength endurance. This program is designed for different levels of training, so it is suitable for both beginners and advanced athletes. Regulate the number of approaches for yourself.

Perform the exercises in place or on the move at a slow, medium or fast pace, repeating 20 to 100 times, or for 30 to 60 seconds.

• squats
• lunges
• bench press
• wide grip pull-ups
• dips
• flexion of the torso on an inclined plane

Performance enhancing drugs

To maintain performance and accelerate recovery processes after heavy loads, in case of acute and chronic fatigue, overwork, and painful conditions, various pharmacological agents are used in modern sports.

Particular attention is paid to pharmacological preparations of plant origin. In each specific case, the doctor decides on the use of certain restorative agents.

Specific substances with antihypoxic properties must satisfy three basic requirements:

1. Increase the body's resistance to acute hypoxia, including extreme hypoxia;
2. Do not significantly change the activity of the central nervous system, cardiovascular and other systems;
3. Do not reduce the physical and mental performance of the body with the usual supply of oxygen and contribute to its preservation in hypoxic conditions.

Many substances meet these requirements: cytochrome-c, glutamic, ascorbic, aspartic, folic, pantothenic acids, gutimin, etc. These drugs have a positive effect on the body during the development of oxygen deficiency. Under their influence, general well-being improves, the intensity of hypoxia symptoms decreases, and physical performance increases.

Bemitil - helps speed up recovery and improve performance. Use 0.25 g for 2-3 weeks or 0.5 g for 10 days.

Glutamic acid (monosodium glutamate) - stimulates oxidative processes. Take 1-2 tablets after training or competitions.

Gutimin - increases the intensity of glycolysis, reduces the consumption of glycogen during physical activity, and limits the accumulation of excess lactate. Take 1-2 tablets after training, 2-3 tablets 1-1.5 hours before competitions.

Cytamak (cytochrome-c) is an electron carrier that acts during hypoxia. 1 ampoule is administered intramuscularly after training as a means of recovery, especially with high lactate, and also before starting in cyclic sports. Often gives an allergic reaction!

Drugs that affect energy and metabolic processes.

Cernilton - contains microelements and vitamins, has a general strengthening effect, increases the body's resistance to infections and inflammation. Indications: frequent relapses of colds, inflammatory processes (bronchitis, prostatitis, urethritis, etc.). It is used as a prophylactic agent, as well as when changing time zones. Dose: 2-4 tablets per day.

Picamilon is a derivative of nicotinic and γ-aminobutyric acids. Relieves psycho-emotional excitability, a feeling of fatigue, increases self-confidence, improves mood, creates the impression of a “clear head”, makes you want to train, has an anti-stress effect, relieves pre-start stress, accelerates recovery processes, improves sleep. Dose: 1-2 tablets 2 times a day.

Asparkam - contains potassium aspartate. magnesium aspartate. Eliminates electrolyte imbalance in the body, promotes the penetration of potassium and magnesium ions into the intracellular space, has antiarrhythmic properties, reducing myocardial excitability. It is used to prevent overfatigue (overexertion), during weight loss, and when training in hot climates. Dose: 1-2 tablets 3 times a day.

Succinic acid - improves metabolic processes. Dose: 1-2 tablets after a training session.

Safinor - used during periods of intense exercise, fatigue, and changes in the ECG. Dose: 1 tablet 3 times a day (course 10-15 days).

Carnitine chloride is a non-hormonal anabolic agent. Helps improve appetite, increase body weight, and normalize basal metabolism. Indications: diseases and conditions accompanied by loss of appetite, loss of body weight, physical exhaustion, traumatic encephalopathy. Dose: 1-2 teaspoons 2-3 times a day.

Cobamamide is a natural coenzyme form of vitamin Bia, which determines its activity in various metabolic processes; necessary for many enzymatic reactions that ensure the vital functions of the body, plays a large role in the absorption and biosynthesis of protein, the metabolism of amino acids, carbohydrates and lipids, as well as a number of other processes.

Indications: anemia, diseases of the peripheral nervous system, asthenic conditions, etc. Dose: 1 tablet 3-4 times a day. Cobamamide is often used together with carnitine, washed down with boiled water with holosas (or rosehip solution with vitamin C).

Benfotiamine is similar in pharmacological properties to thiamine and cocarboxylase. Indications: group B hypovitaminosis, asthenoneurotic syndrome, vegetative-vascular dystonia, liver disease, ECG changes (impaired repolarization, etc.). Dose: 1 tablet 3 times a day after meals.

Phosphaden - used for cardiac overstrain. Dose: up to 100 mg per day for 7-10 days in combination with Riboxin. In case of an overdose, muscle “clogging” often occurs. In this case, you need to reduce the dose, take a hyperthermic bath and massage at night.

Complamin - increases blood flow in the capillaries, resulting in improved oxygen supply to tissues; accelerates oxidative processes in tissues. Indications: traumatic brain injuries (concussion, bruises), migraines, muscle congestion, tissue anoxia. Dose: 1 tablet 2-3 times a day.

Pantocrine is a liquid alcohol extract from the antlers of deer, wapiti and sika deer. It is used as a tonic for fatigue, neurasthenia, asthenic conditions, weakness of the heart muscle, and hypotension. Dose: 30-40 drops before meals 2-3 times a day or subcutaneously 1 ml per day (course 10-12 days). If you have high blood pressure, pantocrine should not be used.

Riboxin (inosie-f) - is directly involved in glucose metabolism, activates pyruvic acid enzymes, which ensures normal respiration; enhances the effect of potassium orotate, especially during endurance training. Indications: acute and chronic cardiac overstrain, the possibility of painful liver syndrome, heart rhythm disturbances, intense training, etc. Dose: 1 tablet 4-6 times a day, depending on the type of sport and the weight of the athlete (course 10-20 days).

Adenosine triphosphoric acid is formed during oxidation reactions and during the glycolytic breakdown of carbohydrates. It is especially important for the contractile activity of skeletal and cardiac muscles. Under the influence of ATP, coronary and cerebral circulation increases. Dose: intramuscularly, 1 ml of a 1% solution daily (course of 20 injections).

Potassium orotate has an antidystrophic effect, so it can be prescribed for prophylactic purposes during heavy physical exertion. Indications: acute and chronic cardiac overstrain, liver pain syndrome, liver and biliary tract diseases, heart rhythm disturbances. Dose: 0.5 g 2-3 times a day. With prolonged use, allergic reactions are observed.

Cocarboxylase - participates in the regulation of carbohydrate metabolism, reduces acidosis, normalizes heart rate. Indications: myocardial overstrain after heavy physical exertion, heart rhythm disturbances, coronary circulatory failure. Dose: intramuscularly 0.05-0.1 g daily (usually together with ATP), for cardiac overstrain - 0.1-1 g. Course - 10-15 days.

Panangin - its action is based on the ability to conduct potassium and magnesium ions intracellularly and thereby eliminate their deficiency. It is used for cardiac arrhythmias and myocardial strain syndrome. Dose: 1 tablet 2-3 times a day (course 10-15 days).

Glutamic acid - participates in metabolic reactions (transamination), in oxidative processes in brain cells, increases the body's resistance to hypoxia, has a beneficial effect on recovery processes during physical activity, and improves heart function. Indications: heavy physical and mental stress. Dose: 1 tablet 2-3 times a day after meals (course 10-15 days).

Aminalon (gammalon) - takes part in metabolic processes in the brain. Indications: previous traumatic brain injuries, headaches, insomnia, dizziness associated with high blood pressure. Dose: 1-2 tablets 3-4 times a day. The course for injuries is 200-300 tablets. In order to restore performance, the dose is reduced to 2-3 tablets per day (course 10-15 days).

Calcium glycerophosphate - affects metabolism, enhancing analobic processes. Indications: intense training loads, overtraining, recovery after heavy physical exertion, fatigue, exhaustion of the nervous system. Dose: 0.1-0.3 g 2-3 times a day (often in combination with iron supplements).

Ferroplex - includes ascorbic acid, ferrous sulfate. Indications: intense training, anemia, etc. Dose: 2 tablets 3 times a day after meals.

Lipocerebrin - contains phospholipid substances extracted from the brain tissue of cattle. It is used during intense training and competitions, during overtraining, fatigue, loss of strength, anemia, hypotension. Dose: 1 tablet 3 times a day (course 10-5 days).

Phosphrene - used for fatigue, anemia, neurasthenia, and during training in the mountains. Dose: 1-2 tablets 2 times a day (course 2 weeks).

Phytin - contains phosphorus and a mixture of calcium and magnesium salts of various inositol phosphoric acids, 36% organically bound phosphoric acid. It is used during intense training and competitions, overtraining, functional disorders of the nervous system, and vascular hypotension.

Pharmacology

Today there is such a classification of pharmacological drugs for the development of endurance:

1. Having and not having a debilitating effect.
2. Combined.
3. Having a secondary positive effect.

Depleting agents are also called mobilizing agents. This group includes:

• psychomotor stimulants,
• caffeine,
• phenamine,
• meridil,
• sydnofen,
• mesocarb.

They activate the mediator sector and quickly connect the body’s hidden potential to the energy supply of work. They are highly effective, but have a lot of side effects and contraindications. So, after taking them, a long recovery interval is needed. At the same time, a person is psychologically and physically dependent on fatigue.

Non-depleting agents (they are also metabolic) have their own subclasses:

• steroids,
• actoprotectors,
• adaptogens,
• non-steroidal anabolics,
• nootropics.

Thanks to them, the athlete does not feel tired and depleted of reserves. In addition, they can be used for a long time. Contraindications are determined on a personal basis.

The combined agents stimulate the formation of glucose in liver cells. For this purpose, the exchange of amino acid elements is actively used. The most popular drug in this category is dexamethasone.

His actions:

1. Prevents cells from accepting the generated glucose. The result is an anti-insulin effect.
2. Blocks the rapid transport of amino acids.
3. Slows down the formation of proteins in muscles.

It has many side effects, for example: muscle dystrophy or osteoporosis, decreased immunity.

Means with a secondary positive effect eliminate factors that impair performance. They should be taken only after a detailed analysis of the personal development history of overwork.

Their action is reflected in the following algorithm:

1. Formation of glucose and its penetration into cells.
2. Substrates and electrolytes are compensated.
3. Phosphorylation interacts with oxidation.

Improved stamina

Winstrol and boldenone are usually used for this purpose. Admission format: injections. Oxandrolone tablets are also recommended.

A course of steroid use for endurance boxers must be carefully prepared. There are two synchronous stages here, these are training of the cardiovascular system and ligaments

Since any of these steroids increases the proportion of red blood cells in the blood, the heart muscle will work much harder. Therefore, to avoid a heart attack, mandatory heart training is necessary. Such remedies as panangin and mildronate will not interfere. In any case, you need to consult a cardiologist.

Winstrol is useful for the development of ligaments. But before the course, you need to take tests for progesterone levels.

To develop endurance, you should not focus only on steroids. A combination with the following products is recommended here:

1. Growth hormones.
2. Insulin.
3. Chondroprotectors (popular supplements).
4. Collagen.
5. Vitamin C

All this will improve the speed and quality of recovery after training. During the course itself, the intensity and load of classes should be increased.

If there is a need for increased strength training, then you should rely on a program for weightlifters.

Adaptogens

Adaptogens are animal and plant substances that simultaneously have a tonic and stimulating effect. They increase endurance and resistance to harmful influences.

The very concept of “adaptogens” comes from the word “adaptation”, that is, adaptogens are substances that increase a person’s adaptive functions. They affect the functioning of almost all systems in the human body. These substances have a complex composition, so their actions differ.

There are a large number of adaptogens, the most popular of which are: Eleutherococcus, ginseng, Schisandra, Leuzea, pollen, drone brood, royal jelly, beebread.

There are now many studies confirming that adaptogens are indeed effective.

Energy-providing compounds and vitamins. The most energy-rich vitamins are vitamins B and C, as well as biotin (H). Vitamins of these groups improve protein absorption, increase blood flow, help restore the nervous system, help strengthen the immune system, and increase energy potential.

The advantage of non-depleting drugs is that they do not deplete the body's reserve forces. Their use is possible for a long time. After taking a course of metabolic drugs, a recovery course is not required. Contraindications to the use of these drugs are possible, but they are identified individually.

A prominent representative of a non-depleting type of adaptogen is Leveton Forte , which, after research by VNIIFK, is recommended for cyclic sports .

Actoprotectors and antihypoxants[edit | edit code]

Actoprotectors are currently represented by benzimidazole derivatives. The most widely used drug is bemitil, which was used, in particular, as a means of maintaining the performance of rescuers who participated in the liquidation of the consequences of the earthquake in Armenia, the disaster near Ufa, and the accident at the Chernobyl nuclear power plant [Smirnov A.V., 1989]. Clinical trials in the 90s of the XX century. A more active drug from the same group, tomerzol, was tested. Benzimidazole derivatives activate RNA and protein synthesis in various organs. As a result, the formation of energy metabolism enzymes, mitochondrial proteins, antioxidant enzymes, and gluconeogenesis enzymes is enhanced. The drugs have an “economizing” effect on muscle tissue, cardiorespiratory, nervous and other systems. Economy occurs against the background of preventing hypoglycemia during exercise, reducing blood lactate and urea levels, reducing heat production and oxygen consumption per unit of work, better preservation of the glycogen fund in organs, higher energy potential, RNA content in tissues, suppression of excessive activity of lipid peroxidation [ Smirnov A.V., 1989]. The effect of actoprotectors is more pronounced in those organs and tissues that are characterized by short-lived, rapidly restored RNA and proteins. To ensure muscle activity, it is important to enhance the synthesis of gluconeogenesis enzymes, which determine the utilization of lactate and the resynthesis of consumable carbohydrates. Of great importance is the activation of the synthesis of mitochondrial proteins, which manifests itself in maintaining high activity of oxidative enzymes, reducing the uncoupling of oxidation from phosphorylation and, as a consequence, leading to an increase in the formation of ATP and a decrease in heat production per unit of oxygen consumed and oxidized substrate.