The program typically runs for and is designed for intermediate-level lifters. Lifting Frequency : Usually 3 to 4 days per week.
The Excel file acts as an interactive coach, calculating your targets and tracking your long-term progress.
: Pre-configured for kilogram (kg) inputs, saving international users from manual conversion errors. Endurance Template v2.1 - Kilos.xlsx
: Uses Rate of Perceived Exertion (RPE) to adjust daily training intensity based on how you feel, ensuring you don't burn out during high-volume endurance weeks.
: Focuses on compound movements (Squat, Bench, Deadlift, Press) but allows for customization based on available equipment. Endurance Training Program Improve Conditioning The program typically runs for and is designed
This template bridges the gap between pure strength training and endurance sports (like running, cycling, or swimming). It is built on the principle of , which allows for improvements in both aerobic capacity and muscular strength simultaneously.
: Features weekly tabs where you enter your weights, reps, and RPE; it then automatically estimates your 1-Rep Max (1RM) to gauge strength gains over time. : Pre-configured for kilogram (kg) inputs
The is a specialized training spreadsheet from Barbell Medicine designed for athletes who want to improve their cardiovascular conditioning while maintaining or building strength. This "Kilos" version is specifically formatted for users who track their lifting weights in kilograms rather than pounds. Core Training Philosophy