Working on endurance the Strongfirst way

Strongfirst roadwork ? What is it ?

Strongfirst roadwork, or running Strongfirst, is a method of running combined with strength training. During this period, you run at a normal pace, without pushing too hard, and at more or less regular intervals, you perform a one-arm push-up with each arm (OAPU) or a one-legged squat (pistol squat) with each leg. At certain stops, you do both. The goal here is to perform a strength movement and have active recovery by continuously moving. If one-arm push-ups or one-legged squats are not possible, I suggest doing 1 or 2 explosive push-ups (the most challenging variation you can master) and 1 or 2 jumping squats (grouped or not) at the stops. As this isn't the original version, I call it "Modified Strongfirst Roadwork." It's a method that allows you to add intensity spikes during a run without having to increase the running pace.

Jumping jacks, an alternative to running

Don't like running? It's raining and you're feeling lazy to get ready to go for a run? I suggest replacing the run with the simplest and most underestimated cardio movement in the cosmos: the jumping jack. What's a jumping jack? I suggest rereading my article on the subject. Now in practice, how do you go about it?

• Set the working duration: 10, 20, or even 30 minutes.
• Choose your version of the jumping jack (you can choose to do the entire duration with a single version or choose one of the versions described in the mentioned article).
• Set your working interval:
• In minutes/seconds (you can find an app that allows you to set random stops to download on your phone, like reactionTimer).
• In the number of jumping jacks.
• Choose your movements:
• One-arm push-ups/Pistol squats.
• Explosive push-ups/Jumping squats.
• Standard push-ups and squats as needed.
• Key point: Choose a pace that allows you to breathe exclusively through your nose throughout the session.

And here we go!

Another possibility: jumping rope!

You can also replace running and jumping jacks with jumping rope. However, of course, there are constraints: the noise of the rope on the ground, the impact of the jumps on the ground. But honestly, if you have the opportunity, don't hesitate!

It's your turn to play!