High Intensity Strength vs. Endurance Training

Research
This research shows what kind of results are gained from different training methods.  It addressed 4 different training programs:

C - Combined (High intensity endurance running and high intensity strength training)
UC - Upper Combined (High intensity upper body strength training along with high intensity endurance training)
ST - Strength Training (High intensity strength training only)
E - Endurance (High Intensity Endurance training only)

Strength Workouts

Endurance Workouts

These charts compare 4 exercises and the one rep maximum obtained by each training group.  What needs to be looked at here is the difference in the pre-training value from the final 12 wk value.  Even though it appears as though the combined group blew away everyone else, they actually started at a higher fitness level.  For example, in chart A the C group increased from ~90 to ~130 and ST increased from ~65 to ~105 so they actually had around the same growth.  From this example and the other charts we see that whether or not endurance training was involved, the growth is the same.  The E group had only slight growth and in chart C a decrease in bench press ability.

Even though the E group used and strengthened leg muscles, they still failed to increase their one rep max.  Chart B shows that even though the UC group trained the upper body for strength and had the same endurance workout, they still gained more than the purely endurance group.

From reading this, it seems smart to train your entire body, including cardio, when possible.  Strength training alone confers more benefits than endurance training alone.  Endurance training only prepares you to run long distances, which for the average person is not useful in everyday life.  Heart health may be bolstered more by endurance training, whereas overall health is positively affected by strength training.  Increased muscle mass, higher calorie burn, increased bone mass and increased general strength are among the benefits of strength training.