STRENGTH TRAINING HAS BENEFITS FOR EVERYONE

Strength endurance training has only a small training effect on maximum strength and muscle mass, but the competitive and professional strength athlete can benefit from the improvement in acid tolerance and the higher capillary density during strength endurance training. It improves not only its performance, but also its ability to recover, because the muscles are better supplied with nutrients. In addition, the lactate threshold is increased and lactate is transported away more effectively. Professionals benefit from the improvement of muscular activation ability, strength endurance and strength ability. Strength endurance training is also very important for training in the hypertrophy or maximum strength range due to the improved performance and recovery ability. Therefore, this type of training should not be ignored by the professionals either.

INTEGRATION OF STRENGTH ENDURANCE TRAINING INTO THE TRAINING PROCESS

You have now learned what strength endurance training is and how you can benefit from it. But you will also want to know how you can integrate this form of training into your training process. There are various recommendations for integrating strength endurance training into the training process. This is why strength endurance training for competitive athletes, for example, should be tailored to the physiological requirements of the respective sport and thus to the other training contents. When determining the training intensity, load configurations can result to improve the endurance component or the strength components. For strength endurance training, the exercises must be chosen in such a way that a large number of repetitions are possible. For recreational athletes, 20 repetitions are often enough to train their strength endurance. The various muscle groups (e.g. in split training) should also be used during strength endurance training.

Weight training is not, a lot helps a lot. Many hobby athletes seem to have great success with the method of intensive training in the hypertrophy or maximum strength range. But if the training would be so easy to carry out, why do many athletes talk of a plateau where no more increases can be realized? This can only be achieved through a versatile design of the training plan. Regular changes in phases between training with maximum strength and strength endurance are important and have an effect on muscle growth. In order to avoid stagnation, training methods for hypertrophy, maximum strength and strength endurance should alternate throughout the year. Strength endurance training is recommended over a period of four to eight weeks. Strength endurance training, for example, is well suited for a regeneration phase. However, the phase should not be extended too long, as hardly any muscles are built up during strength endurance training. However, due to the positive effects mentioned here, it is always worth pushing in cycles of strength endurance training, because strength endurance training makes the muscles more powerful, improves the supply of nutrients and increases the ability to recover. This supports normal muscle training and prevents stagnation.

Connect with us