Endurance Like the Rock of Ages

Would you like to have endurance like a rock? Endurance is the ability to just keep on going after everybody else has fallen away. It requires blasting your muscles in a different way from building strength. You have to go more gradually, like endurance itself. I would like to show you my "Rock of Ages" program. It is an 18 week system designed to ramp up your endurance to diamond tough levels. After these 18 weeks you will be a machine. But it is a hard program. It will require mental strength and iron discipline to make it through without it breaking you. This system uses only basic moves and does not require and fancy equipment. Like endurance itself, it is simple but very powerful.

So without further ado, here is my 18 week "Rock of Ages" endurance program.

Week 1

• Run 2 miles each of 3 days
• 4 sets of 12 pushups on 3 days
• 4 sets of 25 situps on 3 days
• 3 sets of 3 chin ups on 3 days
• 15 minutes swimming 5 days

Week 2

• Run 2 miles each of 3 days
• 5 sets of 15 pushups on 3 days
• 5 sets of 25 situps on 3 days
• 3 sets of 3 chin ups on 3 days
• 15 minutes swimming 5 days

Week 3

• 5 sets of 20 pushups on 3 days
• 5 sets of 30 situps on 3 days
• 3 sets of 4 chin ups on 3 days
• 20 minutes swimming 5 days

Week 4

• run 3 miles on 3 days
• 5 sets of 25 pushups on 3 days
• 5 sets of 30 situps on 3 days
• 3 sets of 4 chin ups on 3 days
• 20 minutes swimming 5 days

Week 5 & 6

• run 2 miles, then 3 miles then 4 miles, day off, then run 2 miles
• 6 sets of 25 pushups on 3 days
• 6 sets of 30 situps on 3 days
• 2 sets of 8 chin ups on 3 days
• 25 minutes swimming 5 days

Week 7 & 8

• run 4 miles, then 4 miles then 5 miles, day off, then run 3 miles
• 6 sets of 30 pushups on 3 days
• 6 sets of 35 situps on 3 days
• 2 sets of 10 chin ups on 3 days
• 30 minutes swimming 5 days

Week 9

• run 4 miles, then 4 miles then 5 miles, day off, then run 3 miles
• 6 sets of 30 pushups on 3 days
• 6 sets of 35 situps on 3 days
• 3 sets of 10 chin ups on 3 days
• 35 minutes swimming 5 days

Week 10 & 11

• run 3 miles, then 5 miles then 4 miles, day off, then run 5 miles then 2 miles
• 6 sets of 30 pushups on 3 days
• 6 sets of 35 situps on 3 days
• 3 sets of 10 chin ups on 3 days
• 3 sets of 20 chest dips on 3 days
• 35 minutes swimming 5 days

Week 12 & 13

• run 4 miles, then 5 miles then 6 miles, day off, then run 4 miles then 3 miles
• 10 sets of 20 pushups on 3 days
• 10 sets of 25 situps on 3 days
• 4 sets of 10 chin ups on 3 days
• 10 sets of 15 chest dips on 3 days
• 45 minutes swimming 5 days

Week 14

• run 5 miles, then 5 miles then 6 miles, day off, then run 4 miles then 4 miles
• 15 sets of 20 pushups on 3 days
• 15 sets of 25 situps on 3 days
• 4 sets of 12 chin ups on 3 days
• 15 sets of 15 chest dips on 3 days
• 60 minutes swimming 5 days

Week 15, 16, 17 & 18

• run 5 miles, then 6 miles then 6 miles, day off, then run 6 miles then 4 miles
• 20 sets of 20 pushups on 3 days
• 20 sets of 25 situps on 3 days
• 5 sets of 12 chin ups on 3 days
• 20 sets of 15 chest dips on 3 days
• 75 minutes swimming 5 days

Make it through those 18 weeks and you will have the endurance of the Rock of Ages.