Are you talking about just weightlifting or different types of conditioning?
You could use calithenics with the tabata method 20 sec on 10 sec off ( 20 sets total, it takes 10 minutes) or use it with kettlebell swings, sledgehammer swings into a tire. You could do prowler pushes, sled drags, tire flips, sprints of various distances, hill sprints, multi set high rep squats or step ups with minimal rest between sets. You will get benefits in cardiovascular health from doing anything similar not so much from cable crossovers, bicep curls, leg curls or extensions, leg press or tricep pushdowns.
Lactate training is maximal effort training, TRUE lactacte training is something you could not maintain for more than 8-10 sec, like a all out 100 - 110 yard sprint, rest about 40- 60 seconds and repeat.[/quote]
This is incorrect, you need to read up on energy systems.