Physical Skill #3 - Stamina
Not to be confused with endurance
Next up in the 10 Physical Skills series is “Stamina”! Stamina is defined by CrossFit methodology as “The ability of the body to process, deliver, store, and utilize energy.” This is very similar to the definition of Endurance, which is “The ability of body systems to gather, process, and deliver oxygen”.
So what’s the difference? In a nutshell, it is a matter of the intensity. This difference is very well-explained by Karen Asp, award-winning journalist, in the January 10th issue of Peloton’s “The Output”: Stamina vs Endurance: Experts Break Down the Key Differences.
An easy way to think about it is to think about training for a long-distance run. If this is one’s first marathon, the first step is to develop the ability to go the distance by building endurance. This is often achieved with longer sessions of jogging/running at a lower intensity to achieve greater distances. Stamina enters the equation when we do “speed runs”. These are intervals of faster runs (that require higher intensity) in a set work : rest ratio, such as 30-second run/30-second rest for a set number of rounds. This type of training is designed to help the runner reach that race distance faster. We build stamina, by increasing the work : rest ratio and thus duration of time that we can perform at that higher intensity. In short, endurance achieves distance and stamina achieves the speed at which we go that distance.
Stamina does not just apply to the cardiovascular system - “muscular stamina” - the capacity of the muscles to perform at high intensity for longer durations - is also a key element of athletic performance and overall health.
Muscular stamina is developed in the same way as we described for cardiovascular stamina. Interval training progressions increase the duration of time that a muscular movement is performed at high intensity. This increases the amount of “work” that the muscles can perform in a given time frame, which, by definition, is a measure of muscle “power”.
Stamina also has a mental component. This is where we “dig deep” as we approach the finish line, neck-and-neck with a competitor and we find the resolve to push harder in those final moments to win the race. It’s the “mental grit” that finds a way to be faster and stronger even in the face of extreme fatigue. A great example of mental stamina can be found in the story of Rocky Balboa in the movie series “Rocky”. Training this skill involves consistency, mental focus, and discipline.
This week’s training focus is on building cardiovascular and muscular stamina. As women age through mid-life and beyond, hormonal changes result in a decline in muscle mass, strength, and power which impacts the ability to perform tasks with both muscular and cardiovascular components. Further, we also see a rise in cardiovascular disease risk underscoring the need to keep our heart and blood vessels healthy.
Cardiovascular Stamina
This ascending ladder of shorter distances is designed to perform faster (higher intensity) runs during the working segments with short intervals of rest for recovery in between. Improved stamina is reflected in faster run times during the working intervals and thus shorter time to finish the entire repetition scheme.
The target time for this 1.5-mile exercise is < 15 minutes. A row or bike can be substituted for the run. If you use a stationary bike, consider doubling the distances. If you are new to this type of exercise intensity, cut all the distances in half, but maintain the same rest times.
Perform this exercise once per week for 4-6 weeks with the goal of decreasing the time it takes for completion. This pairs nicely on a strength or mobility day.
FOR TIME:
200m run
Rest 30 seconds
200m run
Rest 30 seconds
400m run
Rest 30 seconds
800m run
rest 1 minute
400m run
rest 30 seconds
200m run
rest 30 seconds
200m run
Muscular Stamina
This short, 10-12 minute segment can be used as “accessory” work before or following a training session. Today we will focus on the push-up to develop upper-body muscular stamina.
If strict push-ups are not accessible to you, perform an elevated push-up. Select a height using a STABLE box, bench, table, or chair where you can perform 10 push-ups unbroken where the last 2-3 repetitions become challenging.
EMOM (Every minute on the minute) add 2 repetitions.
HOW TO: Set a timer at 0:00 and add 2 repetitions at each turn of the minute until you cannot perform the repetitions within the 1-minute time frame. Example: At 0:00 - perform 2 push-ups. At 1:00 perform 4 push-ups, at 2:00, perform 6 push-ups and so on. You have the entire minute to perform the repetitions, so if you need to take a quick break after 2 push-ups before doing 2 more, that is fine as long as all repetitions are performed within that minute. The workout is complete once you can no longer perform the required repetitions within the 1-minute interval.
Perform this workout 1-2x per week for 4-6 weeks with the goal of increasing the number of repetitions that you can do in 1 minute. This methodology can be applied to nearly any muscular movement.
Final thoughts….
The need for a thorough warm-up and cool-down cannot be overstated. Performing at higher intensities - even if for just short periods of time - calls upon the stress response system to rise to the challenge. Before training, it’s important to warm up the muscles and joints to prevent injury and optimize performance. Once the training sessions is done, it is critically important to return this system back to baseline to optimize recovery and fitness improvements for the next session.
Yoga is an excellent way to show the body and mind some love after an intense training session. Jump-start your recovery with this 20-minute post-workout yoga segment from Five Parks Yoga.
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