So Should We Use High Reps And Low Weight? As was discussed above, this isn't what is the most useful in athletics or everyday life! Strength-endurance, or the ability to be strong over an extended period of time, would be. Or in other words, if you consistently train with low reps, heavy weights, with a lot of rest time, your body will adapt by being strong for one short burst, but will then require a decent rest period. (Specific Adaptations to Imposed Demands) principle tells us that our bodies will adapt to and prepare for the stresses placed specifically upon it. The reason for this lies in the trainee's style of training. Unless you can complete your activity in around 10-20 seconds, you will be dependent on strength-endurance more than you will brute (limit) strength.īCAAs, caffeine, electrolytes and carbohydrates all play key roles in supporting energy and endurance. You need to be able to utilize as much of your strength as possible at any time.Īpply these same ideas to anything you might do in daily life, be it the examples I gave before, or activities as simple as bringing in the groceries, re-arranging your living room, or carrying a heavy backpack. Depending on the style of match or fight, you may have to go multiple rounds of a few minutes or may just compete non-stop until there is a winner. Boxing/Martial Arts: Many of the same demands of Hockey (if not more so) are needed here.
#Muscular strength endurance workouts full
You need to be able to "tap" that strength reserve at any time - and have full use of it. You will more than likely be interspersing short, quick bursts with slower, less intense ones. Hockey: Activity may last up to 30-60 seconds (or more) without stopping.You need to exert as much strength as possible during the whole play, every play. Football: Plays generally last 5-15 seconds with rest periods of approx.Baseball: Unless you think you're going to hit a home run on the first pitch every time up, or that you can take 4-5 minutes rest between pitches, you'd better be ready to swing not only hard, but often.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. The problem with programs that focus on increasing your 1-Rep Max is: Should you need to be able to exert that strength for any time frame beyond what one rep might take, or have to make due with less rest than you're accustomed, then your strength won't hold up. What they are in need of is strength-endurance. Most trainees who train for strength aren't necessarily in need of strength. This is all well and good - but there is a slight problem. The result of programs such as these is generally increased 1RMs (one rep maximums) in any given exercise(s). Programs such as these are generally geared toward the trainee who wants to increase brute (limit) strength. More often than not, when a trainee begins a strength training routine, he'll usually follow the tried and true idea of lifting heavy weights for low reps with a good deal of rest time (both between workouts and during the workout itself). Even if you're not an athlete, training for strength has its many advantages, be it making you more healthy, making daily "chores" (such as mowing the lawn, shoveling snow, washing your car, etc.) easier, leading to a better looking body for the opposite sex, or anything in between. I don't care what anybody says (because, believe it or not, I have seen it argued the other way), if you compare two athletes of similar size, skill and experience, then the stronger one has a distinct advantage. And most times, this is true - especially if you're an athlete. Generally, when discussing training goals, strength is one of those things that's lumped with money, love, sex or intelligence-you can never have enough of it.
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