In partnership with

Issue #50

1) Obliques of Steel.
2) The 4 Rules of Strength Endurance.
3) The First Principle of Training.
4) Routine vs Variety.

Read time: 4.2 minutes

Hey Disciples of Steel!

Last week we’ve learned how to build pure strength.
Building pure strength can already make your life immensely better in many ways, but it’s not enough.

Because are you really strong if you can only go heavy for a few reps or a few seconds?

No you’re not, and that’s why you need strength endurance training too.

At Discipline of Steel, we become fit, lean, and strong by following the Dual Strength Method.

It’s a simple method that combines pure strength training with strength endurance training.
Both support each other’s growth by working as a cycle where pure strength gives you more stamina, and more stamina helps you lift heavier.

This is how we keep getting stronger, even as we age, while seldom hitting any plateau.

It’s also one of Enso Bodyweight Training System’s core principles.
If you’re not sure where to start with my method, you can simply download the app for free and try the first “Classic Program” that you’ll find on the home screen.

Will you take the challenge? 💪

Now if you want to learn how to build strength endurance, keep reading!

If you need help or have a question about your training, please let me know by replying to this email and I’ll share my answer with everyone.

1. Obliques of Steel.

Windshield wipers on the floor are a powerful core movement that targets the entire abdominal region, especially the obliques.

As you swing your legs from side to side, this exercise builds core strength, stability, and control. It enhances rotational strength and supports improved functional movement.

In addition to the abs, windshield wipers engage the lower back, hips, and deep stabilizing muscles. This not only strengthens the midsection but also promotes better posture.

This exercise is particularly beneficial for athletes (btw we are all athletes), and anyone looking to develop dynamic core power. It mimics twisting motions used in sports and everyday activities, boosting functional strength.

By challenging the core to stabilize as the legs move, this exercise builds endurance and muscle coordination
It can also be done hanging for more advanced levels.

Practice it regularly to help build both core strength and definition, and a midsection of steel.

Click this link for the full YouTube video and instructions.

2. The 4 Rules of Strength Endurance.

You're not strong if you can't do it for long.

Strength endurance is your ability to produce force over a relatively long period of time, and this is how I train for it.

Unlike cardio endurance which carries over every activity, different muscles can have different levels of strength endurance, so you need to train each muscle group.

Rule no.1: Start with around 70% of the maximum weight you can lift for one exercise.

Rule no. 2: Then you’ll have to do 3 to 5 sets of 15 to 20 reps.

The number of sets and reps will depend on your current ability to finish the sets.

Rule no. 3: If 15 reps is too hard, lighten the weight, if 20 reps is easy then load it up.
If you can’t do 3 sets, lower the weight, if 5 sets is easy, you’re ready to progress to a heavier load.

Form is important when training strength endurance too, and this is where rest time management comes into play.

Rule no.4: I prefer to keep rest time between 60 and 90 seconds, to recover just enough to be able to do the same amount of reps with proper form.

Follow these 4 rules and apply them to any type of training, and you’ll start increasing your strength endurance, which in turn will help you increase your maximum strength.

Did you miss my previous post about maximum strength? Check it out here.

3. The First Principle of Training.

Want to get fit and live pain-free?

You need to understand the 𝐆𝐞𝐧𝐞𝐫𝐚𝐥 𝐀𝐝𝐚𝐩𝐭𝐚𝐭𝐢𝐨𝐧 𝐒𝐲𝐧𝐝𝐫𝐨𝐦𝐞.
Here's a simple explanation of it.

The GAS refers to the 3 phases your body goes through when exposed to stress.
These are the alarm, resistance, and exhaustion phases.

In training, this stress is physical and is induced by a workout, and this is what follows it:

1)    Fatigue and muscle soreness will be part of your body’s first reaction, the alarm phase.

2)    The resistance phase is when your body rebuilds itself a bit stronger to be able to face a similar challenge in the future.

3)    Your body enters the exhaustion phase when it repeatedly goes back to the alarm phase without giving it enough time to complete the resistance phase.

Your goal is to repeat moderate episodes of phase 1 followed by a complete and successful phase 2.
And to do this without ever entering phase 3.

This is the science behind physical progress.

If you follow this principle, you’ll keep progressing without suffering any setback.

4. Routine vs Variety.

Should you have more routine or variety in your training?

Both have different functions and there’s a time for each one.

On a strictly technical level, following a routine will give you better results, especially if your goal is strength.

But variety can be helpful when you are trying to do some fine tuning or break through plateaus.

So you should be following a routine most of the time, and shake it up a bit when you feel like you’re stalling.

However, there is another factor to consider if you are a beginner or find it hard to start training again.

Working out might not be super fun for you right now.
In this case, it is more important to look for variety in your training to make it engaging and build good habits first.

Once you are more consistent, this is when you should start following a routine as this is what will give you the results you want.

Participate in running research with RunDot and get two free months of training.

The RunDot Project is an annual research initiative that offers 2 free months of run training to qualified participants.

Learn more about RunDot here.

Fitness News

1. Could soft fitness be your workout game-changer?: Soft fitness is gaining popularity as a gentle approach to exercise that emphasizes flexibility, balance, and mental well-being, making it accessible to all fitness levels. Discover how these low-impact routines can promote lasting health and reduce stress. Read more

2. 7 Reasons to Exercise Outdoors and How to Get Started: Exercising outdoors offers benefits beyond just fitness, with exposure to fresh air and sunlight shown to boost mood, reduce anxiety, and improve focus. Learn why outdoor workouts can be more fulfilling than their indoor counterparts. Learn more

3. Vigorous workout reduces hunger, especially in women: High-intensity workouts may reduce appetite in women by altering hunger-related hormones, providing a unique edge for weight management. Find out how different exercise intensities impact hunger and eating habits. Explore further

Ease into investing

Ease being the key word. With automated tool like portfolio rebalancing and dividend reinvestment, Betterment makes investing easy for you, and a total grind for your money.

Get started

I hope you found some useful tips and motivation in today's edition.

Please share your feedback and help me improve my content for everyone!

A great way to do this is by replying to this email with a personal question you have about training.

Thanks for reading and see you next week!

- Nico

Share with friends, get prizes!