Development of Strength and Power Endurance

Following the development of strength using the above methods under the supervision of a strength and conditioning specialist, if the sport or event being trained for demands strength-endurance or power-endurance, and most do, there are a number of ways to develop these qualities.  These include:

  • Body-weight exercises such as push ups, sit-ups, squats etc can be done easily at home with minimal equipment but the choices of exercises are limited and the resistance cannot be controlled that easily.
  • Weight training to develop strength-endurance or power-endurance should follow the guidelines in the table below:
Factor Value
Sets 2-3
Repetitions 20-40
Load (RM) 20-40
Tempo 0.5-0-0.5
Rest between sets (mins) 1-2
Frequency (x/week) 2-3
  • Circuit training. This involves either body weight or weight training devices being used and one exercise being done then immediately followed by another exercise using a different body part. Circuits can be based on time (e.g. 30 seconds at each work station) or number of repetitions (e.g. 20 squats). The exercises chosen should be sport-specific and aimed at performance improvement or injury prevention. If in doubt of which exercises, pay the money and join a gym or get professional advice from a strength and conditioning specialist.
  • Resisted sports movements. These methods include uphill running, stair running, sand dune running, water running, weighted vest running, tethered swimming, towing a parachute or sled, placing a tube on the front of a row boat, or cycling into a wind, cycling up hills, or doing low cadence, high resistance work on the wind-trainer. These training methods are for experienced aging athletes with good form, balance and strength and should be initially done with supervision.