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How to Strengthen Your Fatigue Tolerance


 The ability to endure, to persist, to sustain can be trained.

Endurance training focuses on increasing one's tolerance to fatigue.

Under this massive umbrella, we can subdivide endurance training into a few general categories, depending on the structures or qualities we are looking to progress.

 

Training methods and targeted structures:

1. Cardio Training - Improves heart health and the circulatory system.

2. Respiratory Endurance Training - Improves CO2 tolerance, strength and the coordination and stamina of the respiratory musculature.

3. Localized Muscular Endurance Training - Improves a muscle's or group of muscles' ability to sustain repeated contractions under sub-maximal resistance.

 

Training methods and targeted qualities:

1. Anaerobic Alactic Training - Improves the ability to produce an incredibly high output over a short duration.

  • Examples of how this quality could be expressed - 
    • a 40-meter dash
    • a max distance broad jump
    • a Spikeball rally
  • An example of how this quality could be trained -
    • Every 90sec: Air Bike 12 sec @ 190% of 10min TT pace, repeat for 18min (12 rounds).

2. Anaerobic Lactic Training - Improves the ability to produce a moderately high output over a medium length duration. 

  • Examples of how this quality could be expressed -
    • a 400m sprint
    • 20 rep back squats
    • a long hockey shift
  • An example of how this quality could be trained -
    • Row 90sec @ 125% of VO2max (2Km TT pace), rest 180 sec, repeat for 8 sets.

3. Aerobic Training - Improves the ability to sustain a low output (relatively) over a long duration.  

  • Examples of how this quality could be expressed -
    • a 4km run
    • the Grouse Grind
    • playing Catan with Sheppy
  • An example of how this quality could be trained - 
    • Nasal breathing only: Row 10min @ 70% of VO2max (2Km TT pace), active rest for 10min, repeat for 3 sets.