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Better endurance in 4 weeks

Editor's note: This is the second of two columns focusing on the One Minute Volume Method.

In my previous column, I introduced readers to a training scheme called the One Minute Volume Method, which builds strength and endurance through timed exercise drills.

Now, I'll show you how to build these into a "periodized" workout schedule.

Periodization is the brainchild of Russian sports scientist A.S. Medvedyev. In the West, it is often reduced to endless and overly complicated charts and graphs, but it's really not that difficult.

Simply put, periodization is the planned variation of training loads and variables. Here, I'll focus on one variable: repetitions.

As a reminder, all you need for a basic OMVM drill is a watch with a timer, set to beep every 60 seconds. You pick two or three exercises and a low number of reps -- 10, for example. Start your watch and knock out 10 repetitions of the first exercise, then rest until the watch beeps. Repeat that drill, switching exercises each minute until the workout is over. With two exercises, shoot for 30 minutes; three exercises should be done over 45 minutes.

It's easy to periodize this program -- each time you work out, simply change the rep scheme.

For example, consider a two-exercise, 30-minute drill using push-ups and pull-ups. If you do this combo three times a week, here's one way to break it down:

Monday -- 10 push-ups, five pull-ups.

Wednesday -- five push-ups, eight pull-ups.

Friday -- 20 push-ups, three pull-ups.

Notice how the numbers fluctuate? On Monday, the push-ups are moderate, as are the pulls. The Wednesday routine rests the pecs and drops the push-up numbers but includes the most pulls of the week. Friday blasts the push-ups but backs off big-time on the pulls.

This is an example of active recovery akin to "heavy-day" and "light-day" training. The drills are chosen to complement each other neurologically, but you work them at different intensities to facilitate rest and recovery through the week.

The key to long-term success is long-term planning. We in the military rarely have that luxury, but when we have the time, it is important to properly ramp up volume. This can be a subtle process if you draw it out correctly.

By adjusting the number of repetitions at different intervals, you can dramatically increase the workload or volume over a mere four weeks without serious risk of injury or overtraining.

Try it and see how far you go. Remember, it's not how much you do in each set -- it's the results that matter.

Nate Morrison is an Air Force pararescueman staff sergeant. He is a military fitness expert and founder of an online fitness magazine.