Dear Coach: How Do I Get Better Cardio, Without Losing Strength?
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I've been lifitng heavy weights 3-4 times a week for about 3 months now, and I want to start building my cardiovascular for fitness test (7.5 beep test, mostly I struggle because running is the bane of my existence). However I don't want to sacrifice too much of the strength/lean mass gain I'm still benefiting from as a beginner weightlifter (primarily in deadlift, press, benchpress, kroc rows, squat, glute bridges, etc), what would the best way to Incorporate this in a program together?
Dear Lara -
- I suggest you pick three to five weight bearing exercises - most of them for the upper body (like push ups, pull ups, etc)
- Do them in a circuit of some type for five rounds
- Go for about eight to twelve reps on each exercise
- Take FULL rest after each round so that each time you can be strong and can push your hardest - this point shouldn't be taken lightly
- Sprint, don't jog!
- Do this workout only two or three times a week (and feel free to change the exercises every time).