Originally Posted by mightyrick
For endurance... any kind of interval training.
For strength, I was told a long time ago by a wise strength trainer that muscle-targeted weight lifting is a complete waste of time for almost every athlete that isn't a competitive bodybuilder.
He recommended I do three weight training exercises... which I have done for the last several years:
3) Power cleans
That's it. It takes me 30 minutes three days a week. If you do those lifts three days a week, you will be amazed at the full-body strength you will develop. Those exercises require almost all major muscle groups in the body in order to complete.
quoted for truth.
kettleball swings with as heavy a weight as you can manage has similar benefits as well.