One of my favorite stamina enhancing techniques involves the inclusion of higher rep finishing exercises at the end of a training session. These should be exercises designed to work the four major body functions: quad emphasis lower body work, upper body press, upper body pull, and posterior chain flexion; as opposed to the body part based hypertrophy training you do in your bodybuilding training. In addition to the benefit of the higher reps activating an sleepy muscle fibers, this type of training will also work synergistic and stabilizer muscular in ways that they do not normally experience. Plus, it’s a challenge and can just be plain fun.
After leg day stretch, take a few short, easy runs, and then do two to three 40 yard dashes or 20 year dup hill dashes to melt every last muscle fiber in your legs. You many not feel fast and your legs might feel as though you are wearing lead shoes, but this will add some great functionality to your body and hit every last muscle fiber. Other options include outdoor distance lunges with either a barbell or two dumbbells, sled pulling or pushing a car or truck in neutral.
After chest training to finish off your pecs, go for fifty reps of the old classic push ups in as few sets as possible. More advanced athletes can elevate their feet and hands to increase the range of motion. Use an even surfaces or go side to side to get a different feel. As an alternative, you can do high rep presses from various angles.
Here are some example rep increases from my training diary. Once I reached 50 reps, I added 20 pounds of heavy chains crisscrossed across my upper back. Experiment with different compound exercises and see which ones feel best to you.
After posterior chain and trapezius training adapt a strongman event to finish your workout. There is no better tool to drive up your lower back, trapezius, leg, and grip strength and endurance that the Farmer’s Walk. This simple exercise involves walking a set distance or for a predetermined length of time carrying heavy weights (dumbbells) in each hand. If you train with a partner this can add ad degree of competition to the exercise. My training partner and I would go out the back exit of the gym and walk to the corner of the building (40 yards) before turning around and returning. Once you are able to make the round trip without dropping or setting down the weights, you need to grab a heavier set of dumbbells. If I’m the second person up I do everything in my power to make sure I get a least a handful of strides beyond the point where my friend bailed on his attempt.
After back training go for reps on either chin ups or inverted bodyweight rows. Once a gain fifty reps in as few sets as possible is an excellent strategy. Inverted rows are done by setting a bar in the squat rack at waist height, lying on the ground under the bar facing upwards, grabbing the bar with a shoulder width undergrip and pulling yourself up until the bar meets your lower pecs. Elevate your feet or add resistance (heavy chains work well) to make the movement more difficult. If you wish to do chin ups but fifty reps seems a long way off, heavy resistance bands can be looped over the chinbar and attached to your belt or placed under the back of your knees.