Endurance training has a part in almost any athlete’s program, and for good reason. Power is great, but if you can’t sustain it, it won’t do you much good out in the field or on the court.

In the sixth episode of our All-Strength video series, Kelvin Gary, C.S.C.S., presents three ways for any athlete to develop stamina.

You’ll start off with shuttle sprints, which facilitate both speed and the ability to change directions without missing a beat. Up next is rowing—a great (and tough) way to work on endurance while engaging the entire body, Gary says. Finally, he suggests using the formidable “beep test” to gauge your VO2max. As you progress with your training, the beep test will allow you to see how far you’ve come.

Get ready to dominate your sport, and check out the complete program at muscleandfitness.com/allstrength.