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sage
>>172108 OP expect to lose a little muscle mass if you want to increase your endurance. Keep in mind, that while strength IS a factor, it isn't the only one, nor the most important.
Focus on getting your cardio to what you think is ideal, then see how much musle you can keep on while maintaining that level of cardio training.
As for specific stuff, mix it up. Do a long run (over three miles) a couple times a week, plyometrics (sprints, stairs) a couple times.
Box drills and sprawl returns are good for explosiveness. That's stuff you can mix in with your lifting schedule.
If you are too worried about trying anything on your own, by all means go talk to whoever runs the gym you want to train at. I'm sure they have a set training schedule.
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