need some hel about a lost of endurance

Hey guys !

Over the year from 2009 to now i did in major part only strength training , sometimes freestyle include endurance ,strenght...

but i did noone endurance training.

All this time allow me to gain a lot of strength because now i can do a full perfect front lever for 5 sec and hold a full planche for 2 sec but i lost a part of my endurance on the other hand.

I want to find back my endurance skill because before i could do a lot of exercice , reps ,without be tired and now i can do a lot of less than before.

My question is how design my routine to keep building my strength and endurance at the same time.

I have some idea but i dont know really about this so i need really your help.

I think about :

Do 4 week strenght straight to 2 weeks endurance straight to 4 weeks strength .....

or

Do 1 month strenght , 1 month endurance, 1 month strenght.....

or

2 days/week endurance , and 2 days/week strength

or other ....

Thanks in advance guys.

If you do that you'll just lose the adaptations from the previous cycle.

If you focus on endurance during a cycle then you'll need at least one day of strength training per week where the intensity is high just to maintain your strength.Basically, it takes 1/3 the volume and high intensity to maintain strength. I'm not sure if that rule applies to endurance training as well.

You can train the two concurrently, if your strength is low and your endurance is low, but after a point the adaptations become too conflicting and improvement in one will cause stagnation or detraining in another.

There are plenty of training templates that you can find on the net for concurrent training or cyclical focus if you look for it.

ok thanks for reply , i'll look forward to find this.....

but if someone pass here and ia have some idea , dont hesitate to tell me

Just an idea, I saw the coach once posted an answer to someone who asked about how to get more endurance so he could practice longer turns on apparatus with gymnastics. Caoch said that he should do 10 hundred meter sprints. I can't remember anything any more about how many times a week but you could figure that out.

When i spoke about endurance i meant my score on dips , push up ....

not a problem of cardio