The statement is simple Endurance is the most

overrated of all sports specific qualities.

Why?
Because endurance is neither necessary nor the limiting factor in most sports.
Conditioning is. Where is the difference?
Definition of Endurance and Conditioning as follows:
Endurance is the ability to maintain a certain effort with
minimal fatigue A classic example is a marathon. At a marathon its crucial
to run 2+ h in one go with minimal fatigue.
Conditioning is the ability to repeat a certain effort with
minimal fatigue Classic examples are team sports like Soccer, American
Football, Basketball and Ice hockey. In those sports it is crucial to keep fatigue
between the first and the last sprint (and all the others in between) as minimal as
possible.
Most Olympic, Team- and Combat Sports are cyclical, that means certain efforts
must be repeated. A 100m sprinter has to repeat his performance in heats, semifinals and finals. A thrower has 6 attempts per competition and an olympic
weightlifter has 3 per discipline. If the performance decreases too much from
attempt to attempt then his conditioning is the limiting factor.
A more extensive example is soccer. Depending on the position of a player he
runs about 8-12km per game. From which he runs 400-1200m above 85% of his
top speed. The remaining 8-10km are walking, trotting and hardly relevant for
the game.
These 400-1200m are crucial. The average sprinting distance is about 17m.
Sprints over 30m, thats the distance between mid- and penalty line, are very
rare.

The critical distance is 0-5 m. Thats the famous one step faster. Based on
player statistics of the English Premier League, players with the highest salary,
regardless of their position have one thing in common, they are the fastest over
0-5m.
At an average sprinting distance of about 17m and a game-relevant total distance
of 400-1200m those are about 24 to 70 sprints per game. Assuming a uniform
load density, it is a load of 2-3 seconds followed by a 1:20-4:00 minute break. I
sprints are repeated with minimal rest its more than 3 in a row before the ball is
out of sight.
So what is critical for a game in this case in terms of physical qualities?
Endurance or Conditioning?
Critical are those 24 to 70 sprints in under 90 minutes game time and their
repetition with minimal fatigue, not endurance. Endurance isnt relevant in
soccer because of the short bursts of sprints they do.
To run 10-60 minutes at once has very poor correlation with the ability to repeat
24 to 70 sprints in 90 minutes with minimal fatigue.

100m Sprinter and YPSI Athlete Sven Knipphals is the second fastest
German this year and placed 4th in the 100m relay at the Track & Field
World Championship in Beijing this year. He needs the conditioning to
sustain his performance in a multi-race event and he needs speedendurance to maintain his topspeed from 60m till the finish line
2 forms of Endurance

Endurance at high intensity that is the ability to maintain a stress of

high intensity upright with minimal fatigue. A good example is a 100m sprinter.
A sprinter reaches his top speed after 60-70m. From 60-70m the critical factor
becomes maintaining the top speed as long as possible without getting tired. In
this case we speak of speed endurance. Usain Bolt is a great example for this. His
greatest advantage over his opponents, and the reason why he is even more
dominant over 200m than over 100m, is his exceptional speed endurance, the
ability to maintain his top speed with minimal fatigue and leave all his opponents
behind after 60-70m.
Endurance at low intensity that is the ability to maintain a stress of low
intensity upright with minimal fatigue. A good example is the marathon. In a

marathon its crucial to maintain a performance for 2+ h with minimal fatigue.

In one go and without interruptions.
Intensity definition: Intensity is the load of a performance in relation to
the maximal performance. A performance at high intensity for example is a sprint
over 50 meters at maximum speed or BB Back Squats for 3 reps with 90 % of
1RM. In contrast to this, a performance of low intensity is a run over 10000m at
maximum speed or squats for 25 reps with 50 % of 1RM. That means intensity is
not defined on the subjective level of effort but correlates performance with
maximum power/effort.
Both forms of endurance, especially the last one, are not relevant in most
Olympic-, Team- and Combat Sports because the duration of the load in those
sports is far lower.
In most Olympic-, Team- and Combat sports conditioning is critical. The ability
to repeat a performance with minimal fatigue.

UFC Fighter and YPSI Athlete Peter Sobotta in action. Especially in

Combat Sports like MMA its crucial to differentiate between
Endurance and Conditioning, because the duration of the effort is very
short and the effort density is very high. Peter Sobotta is unbeaten for
8 fights and won his last 7 fights of which 6 were all TKO via Rear
Naked Choke (Photo Tomasz Radzik)
2 forms of Conditioning

Conditioning at high volume the ability to repeat a certain performance

very often with minimal fatigue. The best example is soccer, where depending on
the position of the player the average sprinting distance has to be repeated up to
70 times per game with minimal fatigue.
Conditioning at low volume the ability to repeat a certain performance a
few times with minimal fatigue. Best example is Olympic Weightlifting. There you
only have to repeat an attempt 3 times per discipline and competition so 3 Reps
of the Snatch and 3 Reps of the Clean & Jerk, thats it.
The lower the volume, the more critical becomes the performance during the
attempt itself. It is not that crucial to repeat that performance often.
The higher the volume, the more critical is the ability to repeat it. Therefore in
weightlifting the ability to repeat a performance is less important than the
absolute performance, namely to move maximal weight. In comparison with
weightlifting soccer players need lower maximal- and explosive strength level
than weightlifters but higher levels of conditioning. As the ability to repeat
maximal Sprinting Speed for the 90 minute game is critical.
Training Endurance vs. Conditioning

The training for Endurance and Conditioning is obviously very different.

The Training of Endurance basically includes a higher volume of total work, a
lower -if any number and duration of breaks and lower average intensity of
effort. While the training of conditioning basically comprises a lower total volume
of work and an increased number and duration of breaks at higher average
intensity of effort.

Shorttrack Speedskating European Champion 2015 and YPSI Athlete

Patrycja Maliszewska training at the YPSI in Stuttgart. On this picture
you can see her going through a combination of a Strength- and
Conditioning Workout. Heels elevated Back Squats 10 sets of 6
reps.Last year she had the fastest first round on the planet. Her
current standing broadjump is 2,70m.
Sample training program for Endurance in Shorttrack
Speedskating
51 rounds divided into 3 blocks (9 rounds, 3 minutes pause, 5 rounds, 3
minutes pause, 3 rounds) with 10 minute pauses between the blocks. The rounds
have to be executed with minimal 85% of world record time.
Thats a solution for a 1500m short track speed skater whose limiting factor is
endurance over 1500m. That means he fatigues too much in the last 3-5 rounds of
the 1500m race which is 14,5 rounds.

This is a program written by the legendary short track speed skating Coach Yves
Nadeau, whose athletes won 204 medals at World Championchips and the
Olympic Games since 1983.
Sample training program for Conditioning in Soccer
This is a modified strongman medley used to condition a soccer player
A1 Forward Sleddrag, 20m, 5s rest
A2 Prowler Push, High Handle, elbows extended, 20m, 5s rest
A3 Sprint, 20m, 120s rest
Repeat 4-10 times depending on the current Conditioning Level of the Athletes
This is a solution for a player or a team whose physically limiting factor is fatigue
in the latter part of the game.
The ability to repeat multiple blocks of three 20m efforts with minimal rest has
clearly a higher correlation to soccer-specific performance than 10-60min
straight jogging. To train the sprinting power, speed and conditioning at the same
time a combination of strength- and condititoning training in the weightroom
can also be utilized. To see how it looks in detail, here is an example of a squat
training program for conditioning in Ju Jitsu.
Sample training program for Conditioning in Ju Jitsu
12 sets of 4 reps of BB Back Squats with a 30X0 tempo and 60s rest.
From workout to workout increase the average- and maximal weight used.
Thats a solution for a fighter whose physical limiting factor is fatiguing from
effort to effort. The higher intensity and resistance on the squats allow for
training conditioning and power of a single action at the same time.
This is the program Ive used for preparation of YPSI Athlete Romy Korn for the
Ju Jitsu World Championship 2014 in Paris where she became World Champion

in the 70+ kg weightclass at a bodyweight of 71,2kg with all her opponents

outweighing her by 15+kg.
Conclusion: For a coach it is crucial to identify whether endurance and/or
conditioning are necessary for a certain sports and disciplines. And to assess
which the limiting factor of the individual athlete is. So the training program can
be specifically tailored to the needs of the individual sport and the limiting factor
of the individual athlete. To maximise the efficiency of training and therefore
increase pPerformance on the field, court, ice or mat.