Building Strength-Endurance

Strength-Endurance involves the production of muscular force without a decrease in efficiency over a long time.

Strength-Endurance, like other components of muscular activity is specific. The specificity of Strength-Endurance is not as precise as the specificity of speed for example, however it's transfer from one activity to another is greater.

Volume work with loads of 25-50% 1 repetition maximum at a moderate tempo (60-120 reps per minute) is used for enhancing strength-endurance. When the exercise involves overcoming greater loads (75%+), endurance cannot be increased since this builds strength primarily.

It is essential to increase the load and number of repetitions as strength-endurance develops.

For example, one method could be to increase the number of barbell squats by 20-30 each week (starting with 50 reps per set and over time increase this to 200-300 reps), then increasing the weight and starting a new cycle but beginning with a smaller number of repetitions.

Cyclic Sports (Running, Cycling, Rowing) obtain good results with repetition work involving kettlebells, jumps, squats and other such demanding exercises.

Strength training should not develop increased muscle mass in sports that have strict weight categories or where the key component is endurance of moderate work output.