Weightlifters are not marathon runners...

This is something you will hear a lot, especially from a coaches with powerlifting background, or lifters in heaviest weight classes. In other words, biggest opposition to cardio is from people who generally suck at endurance events, or who convinced themselves that such training is not necessary.

Yes, I understand that in competition you have only 6 attempts, and each is only a few seconds of work, and you're using ATP in your muscles as primary source of energy. If you need a few more seconds to get up from a heavy clean and take few breaths before jerk, your body will re-synthesize more ATP.

But you compete only once or twice per year (major competitions.) Most of the time you spend training, not competing. And your training sessions probably last about 2 hours, if you're serious about the sport. Much more than warmup, 3 attempts, warmup, 3 attempts, get your medal, go home.

Just because you want to be ready for short bursts of work, doesn't mean that your training has to be: 1 rep, 3 minute break, 1 rep, 3 minute break....throughout the whole year.

“And don’t tell me that doing 5 reps in back squats build endurance.”

As a weightlifter you should strive to achieve good level of endurance early in the winter preparatory phase (far away from major competition,) and maintain it throughout the year. Higher level of endurance might (indirectly) improve your results on the platform.

what do we actually need endurance for?

Let's see sample training session model that I like:

Warm up - 5 to 15min
Primary movement - Snatch 40 reps - 45min
Secondary movement - Snatch pull 24 reps - 30min
Tertiary movement - Hyperextensions and Abs 80 reps - 30min
Stretching - 5 to 15min

So much different than quick warmup and 6 attempts in competition, right?

If your endurance is weak, you will feel fatigued already during your secondary movement (snatch pulls) and you will either cut it short, use less weight, or compromise your technique because of weakness. A person with very bad endurance will probably don't finish their 40 reps of snatches...

Start Endurance Training Now

You will be able to:

Delay onset of general fatigue in training unit (put more quality effort in secondary and tertiary exercises)
Regenerate your body faster between training sessions
Enjoy times when you need to follow yourself (2 minutes) in competition
Keeping bodyfat low (quite obvious, but not a main subject of this article)

Endurance training, Chinese style

From my observation of a provincial level team, Chinese full-time weightlifter would have a morning endurance session at 6am with some stretching, jogging, some sprints, and jumps. Five days a week. Main training session should start at 9am.

Sample morning routine of a Chinese weightlifter

Jogging 1200m (normal track has 400m, so 3 rounds)
Run 400m, 2 sets
Mobility and stretching

Easy? It should be. Remember, this format is done 5 times per week, so fatigue from these sessions is small. Every day is slightly different, no routine is repeated twice.

Now it's your turn to do the job

If you are ambitious and intelligent, you should be able to write small endurance sessions for yourself. You don't need a gym or special equipment.

Ideally, you would do it 5 days a week at 6am before work or school, but let's be realistic...

Twice a week to build endurance
Once a week to maintain endurance
Keep your effort at under 80%
15-30min sessions
At least 3 hours before weightlifting session
It's ok to do it right after tertiary exercises in the same training unit, but further decrease cardio intensity and monitor everything

“This is, I believe, not rocket science, and I have no desire writing endurance workouts. Ask Mr Google for help.”

Bike, jogging, rowing, whatever you want.

And if you have a weightlifting goal and systematic approach, your endurance training might even be enjoyable.

As always, email me with your questions or suggestions.