Topic: Building physical endurance

[N. Poulsen]

Hello everyone, I am Nikolaj Poulsen, I am 20 years old and Danish.

I just joined the Danish Royal Life Guards. The first four months focus on basic military stuff. There is a lot of focus on physical endurance (being able to do a lot of push-ups, crunches and air squats mainly), and also on running.
Last Wednesday we did a Coopers Test, and I scored a measly 1763 m, which I would like to increase to something better - a long the lines of at least 2600 m, and hopefully more. We have about 3 - 3.5 months until our next Coopers Test.

So here is what I would like to reach within those 3 months:
2600 - 3000 m within 12 minutes.
50 push-ups.
100 air squats.
100 crunches.
10 pull-ups.
Loose 40-50 lbs.

Here is what I am able to do currently:
10 push-ups.
30 air squats.
30 crunches.
0 pull-ups.

Here is what I have available of training equipment etc.:
Weights - barbells and maybe dumbbells (I haven't seen the weight room yet, although I have seen training with barbells on site).
A 350 m track.
Not much time (maybe a few hours everyday) - so I'm not able to Grease the Groove.
Not much sleep (6 hours average)
I have a pair of regular Nike shoes and also a pair of Vibram FiveFingers KSO.

I would like to start as fast as possible, (on Monday at least, as my left foot is currently swollen so I might not be able to start right away), and progress as quickly as possible, focusing mainly on my running endurance in the beginning.

I know this isn't very parkour related, but this site has given me a lot of insight on the fitness scene, I however have no clue on how to construct a workout that would fit in these goals. Any help is appreciated .

-Nikolaj Poulsen

Edit: Decreased goals

[FastGuppy]

You can do grease the grove on  push-ups and crunches. You can at least do them once a d

Do weighted crunches, however, i think crunches are kind of worthless imho. 


If you can do 50 pull-ups in three months you're spider-man. A better goal would be around 10. To be honest your goals will be hard to achieve in three months. Instead of 100 go for 60 or 70.

Workout three days a week at a gym.

Weighted squats
Push-ups
Weighted Crunches
Negative pull-ups

Do some sprint intervals as well.

Steve also has an article on how to construct a routine. He has one on metabolic endurance as well, so look that up.

[N. Poulsen]

Okay, so I read Steve's post, and it seems that I should generally use HIIT for running and ladder/pyramid for the other exercises, would this not be better for endurance than using weights like you suggested, since we do not do weighted workouts?

And yes, while crunches may be fairly useless, we have to do them, and we have to do a lot of them.

Would it be best to do it all in one day, on a m, w, f routine or alternate between running and the other exercises on a m, t, w, t, f, s routine?

-Nikolaj Poulsen, thanks in a advance

[Spencer B]

Trust me when I say that weighted core lifts will give you better endurance with crunches or the like than anything else.

I did absolutely no crunches or any of that for about three moths, focusing solely on the core lifts, and when the time came that I had to do them, I did more reps, and I did them the fastest out of the whole group.

Of course results may vary, but you still get plenty of core strength from just the lifts alone.

That being said, as your main goal is endurance, you wouldn't benefit the best from total strength work. You'd be best mixing it up, having one workout focused towards strength and one towards endurance using metcon a/o ladders and the like.

[N. Poulsen]

Ah ok thank you, I will try that. I don't have the time right now, but will try and construct a workout routine ASAP.

[Steven Low]

1. You need to focus on losing the weight first off. That's going to be the most hindrance especially with running and all of the bodyweight exercises. This is #1 priority IMO.

Strict Paleo/zone would probably be a good idea with ALL quality foods.

2. But yes, high intensity work is generally going to be the best. I don't know what weight you are at now so it may be hard to do that if you are really heavy. Especially with your swollen foot.... ice that.

3. You NEED to get more sleep. Otherwise changes are not going to be as good.

[N. Poulsen]

I am 6 foot 5, and 240 lbs.

The food is going to be a slight problem, since it's a cafeteria, although I will take more meat and veggies. I was at the doctor, and found it that my foot was infected, but I should be ready to move Thursday (but will relax a bit for a few days after that, to nut put any unnecessary strain on my foot). I will try and work on the sleep as best I can.

Thanks, N. Poulsen

[turtlekarma]

what ever you do, just don't give up... I know it's kind of cliche to say, but if you really want this just go for it.  Try keeping a training journal to motivate you to get into a regular workout routine.  Since you have only 3 months, I def think you should put yourself through a kind of hell week.... just to break any mental blocks of, "no I can't."  Set a general goal that's reasonable, then push for more.  I hope you reach your goals or better =)