A good quick workout for not just endurance athletes but for all athletes is listed below. I have been doing this workout 1-2 times per week. It is quick and really gets down to business in terms of building strength, stamina, and does not build bulk.
Warm-up: (In this order)
1) Foam roll
2) Stretch
Complete step 3 and 4 2 x's with 1 minute rest between sets and exercises.
3) Lateral Side Steps (With inner tube.) 2 x 60 steps left and right side combined.
4) Jumping Rope 1-4 minutes x 2 sets
Main Set:
1-Arm Kettle Bell/Dumbbell Swings 2 x 25 reps. Rest 1 minute between sets.
Dead Lift 2 x 15 reps. Rest 2 minutes between sets.
The final 2 exercises are to be done as a superset with limited rest between sets. I like to rest 15-30 seconds between these but some can go straight on through with rest. Rest enough to be able to complete the superset.
Super-Set:
Chin-Ups 1 x 5-10 reps depending on ability & Push-Ups OR Dips 1 x 5-15 reps depending on ability. Keep alternating chin-ups with push-ups with limited rest until you complete 3-4 rounds.
Cool Down: In This Order.
1) Foam Roll
2) Stretch
YOU ARE DONE!
This workout takes about 30 minutes with most of the time being spent warming up. Also,,,I like to complete my dead lifts with the device below. I am not a big fan of straight Olympic bar dead lifts as they require perfect form to avoid injury and most don't have perfect form especially when fatigued. I like to use a TRAP BAR which is the method I recommend and prefer when it comes to dead lifting.
