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Age: 26
Wt: 255 (and dropping )
Diet: CKD
Weight training: 3 week 3x5, 3 weeks timed sets for SE, 2 weeks 4x10 deload/endurance.

Goals: I want to drop fat, keep my size, and increase both strength endurance, and over all endurance for Martial arts.

So here is my question, I have a grasp on the weight training, but I've never really trained for overall endurance before (cardiovascular and muscular). I really have no idea how to go about programing my cardio sessions to increase my overall endurance, and not sacrifice lbm, or SE.

I used to just get on the treadmill and run till I couldn't anymore, then try to go for longer the next day, so on, and so fourth. But that doesn't seem like the best option, I know it wouldn't be if weights were the topic. so any help you guys can provide would be awesome. Oh and my weekly workout schedule is below.

Thanks in advance.

Monday: resistance training
Tuesday: resistance training
Wednesday: Cardio day
Thursday: Rest
Friday: Cardio day
Saturday: AM depletion workout
Sunday: Rest

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I don't do this for my family, my friends, women, accolades, pride, or ego. I do it for me and no one else, its just part of who I am.