I have taken several weight training classes, and I try to read what there is on strength gains and endurance training etc. yet I still never seem clear. If the average person wanted to increase their endurance for a sport such as Rowing or Cycling that is largely dependent on Leg strength and also Cardio/V02 capacity... what is the best sytem? Weight lifting 3 times a week, with running/biking/rowing (cardio stuff) in between? To maximize strength gains (not on one "lift" but sustained as needed for cycling etc) What number of Sets/REps is recommended(Or what do you do for your training system)? Thanks for any help.. this is a very knowledgeable group.