Well this is probably one of the best exercises for strength endurance
conditioning.

What is Strength Endurance Conditioning?

Strength Endurance Conditioning is where you take a weight and lift it
continuously to gain both strength and endurance. See you get to combine 2
elements in the same workout. Also this type of training is the most fun as I

will explain further in the article.

Let me first run a scenario for you:

Would you rather have the ability to bench press 500LBS for a maximum single or
would you rather lift 365 lbs over 50 times in less than an hour. There was a
book I read where the lifter talked about this experiment and it made a lot of
sense. Typically your 500lb bench presser (at least in this example) was only
able to lift it once and needed at least a half hour to recover.

Now there are many ways to train, and sometimes you cannot “have it all”, but
the closest to having it all is Strength Endurance Training. You can adjust the
weights in the sample above for your fitness level, I just wanted to show and
example.

Barrel Training is what is called “Odd Object Lifting” in the strength training
world. It is a lot harder to lift an odd object, then a straight barbell.

This type of lifting has also become very popular due to the popularity of the
“Worlds Strongest Man” contests. If you look at the top competitors in those
events those competitors are in top condition able to move tremendous amounts of
weight over a period of time.

So this workout helps give you the best bang for your buck!

So let’s take a look at a Barrel Workout

Let’s say your barrel (empty beer keg) is filled with sand of about 200lbs. You
lift this over your head, then you drop it or place it down.
Repeat 49 more times, you may get the first 20 in a row, you will be huffing and
puffing and your heart will be racing while your breathing is extremely heavy.

Don’t you see how this has a cardio effect?

This first 20 reps will be done let’s say in 20 minutes, and then you have 40
minutes to do your remaining 30 reps. You can only get 25? Then stay at that
weight until you can get the full 50.

Now you can play with your time limits the point is to be moving fairly
continuously to keep your heart rate and breathing weight up, while lifting
something medium heavy.

A barrel is hard and you do not want to hit your feet, if you feel a little
unsure of yourself use an army duffel bag filled with sand.

This article will be continued with pictures and other exercise descriptions to
make your workouts more enjoyable.