WEIGHT TRAINING PART I. ENDURANCE

There are different types of weight training such as Endurance, Hypertrophy, Strength training and Power training.

Today in Part I. we will look at Endurance weight training.

We are looking into 3 types of endurance training.

1. POWER ENDURANCE

Some sports such as sprinters, wrestlers, tennis players etc. must have powerful moves and keep it until end of the game with a very little rest. Power endurance is less than 30 seconds. This type of training requires moderate loads of 50-70% of 1RM (Rep Max) doing 12-30 Repetitions. 

In this case the resting time will be as great as 5 minutes because of the built up lactic acid.

The best way to do different exercises so you can give a maximum recovery to the muscles that used and come back to it to complete 2-4 sets.

2. MUSCULAR ENDURANCE – SHORT TERM

Short term muscular endurance last between 30 seconds and 2 minutes. Sports like 400m,800m running events, football, some events of swimming etc.

The load is between 40-60% of 1RM with 12-30 Repetitions or doing it on time interval such as 30 seconds or what the sport requires. The resting time in this case is 60-90 seconds.

3. MUSCULAR ENDURANCE – LONG TERM

This training method is great for sports that last over 2 minutes such as triathlon, marathon, cycling etc.

It has to be used light weight at around 30-40% of 1RM so it can be sustained for long period of time.

No resting times between exercises only at the end of the circuits the can be as long as 10-15 stations of the circuits.

Then allow between 60-120 seconds before you start the next round of total of 2-5 rounds.

I hope this article gave you a basic understanding of endurance training with weights.