Developing Muscular Endurance
Most sports demand some level of muscular endurance or the number of repetitions performed with a specific load. While aerobic or cardiovascular endurance is a factor in muscular endurance, sprint runners still need to contract their muscles maximally many times over 100 meters with little contribution from the aerobic system. While strength training itself can improve muscular endurance, research has shown that specificity of training produces the greatest increase in muscular endurance. Training to improve muscular endurance demands high numbers of repetitions and/or short recovery times between sets. The table below summarises the key factors to be considered when developing muscular endurance.
| Factor | Novice | Advanced |
|---|---|---|
| Muscle Action | Sport-specific | Sport-specific |
| Loads | 40-60% 1 RM | 30-80% 1 RM |
| Repetitions | 15 | 15-25 |
| Progression | Reassess 1RM every
2-4 weeks Increase load 2-10% |
Reassess 1RM every 2-3 weeks or drop reps and increase intensity 2-10% |
| Sets | 1-3 | 3-6 |
| Exercise Selection | Multi-joint exercises | Multi-joint exercises |
| Free-Weights or Machines | Free weights and machines | Free weights |
| Speed of Movement | Moderate with good technique | Fast with good technique for low reps
Moderate for high reps |
| Rest between Sets | < 90 seconds | < 90 seconds |
| Frequency | 2-3 times/week with 48 hrs between sessions | 4-6 times/week depending on sport/event/training phase |
| Range of Motion | Complete or to individual tolerance | Complete or to individual tolerance |