Strength Meets Endurance: Lower-Rep Leg Training for High-Volume Cardio Athletes

If you’re logging a lot of cardio or conditioning work—whether it’s running, cycling, rucking, or high-intensity circuits—your legs are already under a lot of stress. To maximize strength without overtraining, focus on lower-rep strength training with reps in reserve (RIR).

Why Lower Reps with RIR?

✔ Preserves Strength Without Excess Fatigue – Heavy, low-rep sets (3-6 reps) allow you to build and maintain strength without excessive soreness that could impact your endurance work.
✔ Supports Recovery & Longevity – Keeping 1-3 reps in reserve prevents burnout and reduces injury risk while still driving adaptations.
✔ Enhances Power & Speed – Explosive, controlled reps improve force production, making your cardio more efficient.
✔ Better Energy Management – Avoiding failure ensures you’re not excessively taxing your nervous system, allowing you to perform well in both strength and endurance sessions.

How to Implement It:

• Focus on compound lifts like squats, deadlifts, and Bulgarian split squats.
• Work in the 3-6 rep range, leaving 1-3 reps in reserve (RIR).
• Train 2-3x per week to balance strength and endurance adaptations.
• Adjust volume based on your cardio demands—fewer sets if endurance volume is high, more if it’s lower.

By training smart and keeping intensity high without pushing to failure, you’ll stay strong, powerful, and ready to perform in all aspects of your training.