by Don Riley
The needs of your training may change in an instant. Imagine you’re feeling healthy and confident, you’re performing the exercises in front of you, and then you’re instantly hit by an injury. One workout you’re in a rhythm, the next you’re faced with the fact that you’re training hasn’t been programmed for a durable body, just doing cool exercises.
Building Durability is influenced by stress, so your conditioning principles must use all forms of exercise — sprinting, agility, speed-endurance, plyometric training, or any combination of these components, the frequency of Durability training may need to be reduced and combined with other principles (Strength, Work Capacity, Speed & Power and Stamina). In addition, those of you in physically demanding occupations make being durable all the more relevant. Recreational athletes that don’t work in physically demanding jobs, and sit at a desk all day, must withstand the same training frequency as athletes who are active and outside.
Durability Areas of Focus:
Durability has many factors involved in the demonstration of human strength, including neural control, muscle cross-sectional area, muscle fiber arrangement, muscle length, joint angle, muscle contraction velocity, joint angular velocity, and body size. These factors should be discussed in creating a durability component to your training, as are the strength relationship and the strength-to-endurance ratio. Develop your Durability over all these factors. You may not know what life events you face, whether you’re in an organized race event or injury prevention that effects your healthy and career. As you become a trained individual, you must put before you situations that require the Principles of Durability. You can understand that having these training principles will change you from being in a victim of a disappointing environment, to being able to handle any physical environment.
Examples of Basic Durability Training:
Short Runs – 5k (3.1 miles)
Rucking with weight on your back
Swimming—30 minute Lap or Open Water Swim
45min Grinder PT (Check SEALGrinderPT.com for regular examples)
Add Some Diversity:
Step up Core Training – Focus on planks (on elbows or straight arm)
50 GHD Sit Ups, 50 GHD Back Extensions,100 Arm Haulers, 100 4 Count Flutter Kicks
Lunges – Forward & Backward
Active Recovery focused training – Add some basic Yoga or Mat Pilates Type Exercises
Learn to transition from slow movement work to steady-state work. Some training mistakes are made by assuming that anaerobic and aerobic sources of energy are distinct activities, which is true, but you should work these together to allow the body to make the transition from slow to explosive exercise if needed or the terrain calls for this type of work. Lets say in time, when you step onto a treadmill belt moving faster and faster, your physical conditioning increases from that low speed level needed to stand alongside the treadmill and wonder “can i do this” to that new level acquired to run at that much higher speed. If you fail to add durability training, your drift off the back of the pack will greatly increase.
“Don Riley, M. Ed. Adjunct Professor in Exercise Science and Sports Studies, is a certified personal trainer, certified triathlon coach, former martial arts instructor.
He was a health and fitness industry grunt for over 20 years, and competes in events of all distances and pain.”
Contact Don Riley on Linkedin here:
SEALgrinderPT Mobility Workouts