Develop Superman Stamina by Following This Cardio Regimen

The strength of physical constitution; power to endure disease, fatigue, privation.  That’s the definition of stamina.  Many athletes and fitness enthusiasts go to great lengths to improve their stamina.  Some find great success while others fall short.  Building your stamina is imperative to improve your performance in sports and fitness activities.  So what makes up a good stamina building workout?  Why do some succeed while others fail?  How can you develop superman stamina?  These are great questions and were going to answer them thought this article.

Stamina can means different things to different people.  For a distance runner, stamina might mean running a faster time in their 5k.  While to a football player it might mean bench pressing 225 pounds 20 or 25 times.  Everything in the fitness world is relative to each individual person.  So looking at the questions.  What makes up a good stamina building workout?  Why do some succeed while others fail?  How can you develop superman stamina?  We first need to determine what type of person the workout is going to be for.  What activities does this person do.  What is important to this person.  Anyone can build a program to build superman stamina for a general population, yet it’s a lot more complex when you have specific goals.  For the sack of this article were going to build two stamina building programs for the examples I used earlier.  Distance runner and football player.  Obviously we could narrow that down even more precise by asking how long of a distance is the runner concerned about and what position does the football player play.  Do  need cardio stamina or strength stamina.  Do see how exact this can get and should be?  We’ll keep it pretty general for this article and build cardio training workouts to build stamina for both a distance runner and a football player.

Distance Runner Stamina Building Workout

The runner will perform intervals for each day as described.  Each  interval will be performed at a specific target heart rate for a specific amount of time.

Week 1 

Monday10 min @ 65%10 min @ 70%10 min @ 75%10 min @ 80%
Tuesday10 min @ 70%10 min @ 60%10 min @ 70%10 min @ 60%
Wednesday10 min @ 65%10 min @ 70%10 min @ 75%10 min @ 80%
Thursday10 min @ 70%10 min @ 60%10 min @ 70%10 min @ 60%
Friday10 min @ 65%10 min @ 70%10 min @ 75%10 min @ 80%

Week 2

Monday12 min @ 65%12 min @ 70%12 min @ 75%12 min @ 80%
Tuesday12 min @ 70%12 min @ 60%12 min @ 70%12 min @ 60%
Wednesday12 min @ 65%12 min @ 70%12 min @ 75%12 min @ 80%
Thursday12 min @ 70%12 min @ 60%12 min @ 70%12 min @ 60%
Friday12 min @ 65%12 min @ 70%12 min @ 75%12 min @ 80%

Week 3

Monday15 min @ 65%15 min @ 70%15 min @ 75%15 min @ 80%
Tuesday15 min @ 70%15 min @ 60%15 min @ 70%15 min @ 60%
Wednesday15 min @ 65%15 min @ 70%15 min @ 75%15 min @ 80%
Thursday15 min @ 70%15 min @ 60%15 min @ 70%15 min @ 60%
Friday15 min @ 65%15 min @ 70%15 min @ 75%15 min @ 80%

 Football Player Stamina Building Workout

The player will perform intervals of a specific sprint distance followed by a specific rest interval.

 Week 1

MondayTuesdayWednesdayThursdayFriday
40 yard Sprint20 yard sprint50 yard sprint10 yard sprint60 yard sprint
30 sec rest15 sec rest35 sec rest10 sec rest40 sec rest
40 yard Sprint20 yard sprint50 yard sprint10 yard sprint60 yard sprint
30 sec rest15 sec rest35 sec rest10 sec rest40 sec rest
40 yard Sprint20 yard sprint50 yard sprint10 yard sprint60 yard sprint
30 sec rest15 sec rest35 sec rest10 sec rest40 sec rest
40 yard Sprint20 yard sprint50 yard sprint10 yard sprint60 yard sprint
30 sec rest15 sec rest35 sec rest10 sec rest40 sec rest
40 yard Sprint20 yard sprint50 yard sprint10 yard sprint60 yard sprint

Week 2

MondayTuesdayWednesdayThursdayFriday
40 yard Sprint20 yard sprint50 yard sprint10 yard sprint60 yard sprint
25 sec rest10 sec rest30 sec rest5 sec rest35 sec rest
40 yard Sprint20 yard sprint50 yard sprint10 yard sprint60 yard sprint
25 sec rest10 sec rest30 sec rest5 sec rest35 sec rest
40 yard Sprint20 yard sprint50 yard sprint10 yard sprint60 yard sprint
25 sec rest10 sec rest30 sec rest5 sec rest35 sec rest
40 yard Sprint20 yard sprint50 yard sprint10 yard sprint60 yard sprint
25 sec rest10 sec rest30 sec rest5 sec rest35 sec rest
40 yard Sprint20 yard sprint50 yard sprint10 yard sprint60 yard sprint

Each workout is specific to the activity.  It would make no sense to  have the distance runner develop stamina in the same way a football player does.   Each sport is completely different from one another.

So lets get back to those questions.  So what makes up a good stamina building workout?  Why do some succeed while others fail?  How can you develop superman stamina?  A good stamina building workout is specific to the activity the person or athletes  participates in.  Most individuals fail to build stamina in their  program because it’s either the wrong time of program or it’s being performed incorrectly.  You can build superman stamina if you choose the right program for your activity and you actually do it!  The biggest problem I find in most peoples workout programs is no the program itself but that the individual either isn’t performing in  consistently or they are performing it incorrectly.  So, choose the right program and stay consistent with it and you’ll build that  superman stamina!

 

[stextbox id=”grey” caption=”About the Author”]Josh Morrison is the owner of Optimum Performance Training in Mt Zion, IL. He has a M.S. in Performance Enhancement, B.A. in Physical Education, certified as an NASM-PES, NASE-CSSE, NASM-CPT, NESTA-CPT, Human Kinetics-Advanced Exercise Nutrition and APEX-FitPro. [/stextbox]

FB Comments

comments

Leave a Reply