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Strength-Endurance Training article

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If you take a look at virtually any activity in which increased strength would be beneficial, you'll notice that for that increased strength to be beneficial, you'd have to be able to take advantage of that strength over an extended period of time...


So How DO We Increase Strength-Endurance?


To increase strength-endurance, you need a program that accomplishes three things: uses heavy (near limit) weight, requires shortening rest periods, and utilizes volume.


Heavy Weight


This is pretty much a "no brainer." If you want to get strong, you're going to have to lift heavy. Cycling is good, and will be needed for proper muscular recovery, but you have to get to the point that you're lifting as heavy as possible.


Shortened Rest Periods


The idea behind training to increase strength-endurance is that you want your body to be able to exert maximum strength when not fully recovered aerobically. You also want to train your body to recover faster. Or, in other words, when you are under maximum strain, you want to recover quicker from that strain. Also, you want to either sustain said strain longer or sustain it multiple times in quick succession.




If you're not doing a fair amount of reps overall, you won't be increase any kind of endurance - strength or otherwise. It is doing a large volume of work (coupled with shortened rest periods) that will give you endurance. When that is coupled with heavy weights, then you have strength-endurance. Think of it like an equation:


Strength-Endurance = Heavy Weights + Short Rest + Volume

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This is exactly how I used to train. Not lots and lots of reps until the cool down but tons of sets. Sometimes 15 sets per movement...but hitting that muscle group for another 15 sets in the same day. Doing two a day workouts helps a lot with this too.

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  • 3 weeks later...

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