Strength endurance training , Methods for its development and advice for building workouts
In this article we consider in detail the concept of “strength endurance”. Power durability means you can work at high resistance for a long time, that is when the muscles of someone already inundated with lactates and have “odarvili” you be able to continue. According to me, and recent studies one can extend the anaerobic phase of the effort to unsuspected levels.
How to increase power endurance?
This can be achieved through high intensity, stressful, combined, heavy load with minimum time to rest. By “minimum time” shall mean a range of below 20, and most often less than 10 seconds. A popular example of such load method “Tabata”.
Although I believe in the classical variant of the “Tabata” weights at the beginning are sufficiently large, the implementation of such training gives an idea of the capabilities of the body to work in anaerobic mode for longer periods.
Another example is EDT – workout with increasing density. Classic performance of EDT also experienced improvements from clean power side, but it is a pretty good example.
The duration of training for power endurance is shorter than the length of a conventional power or workout. For her 30-45 minutes is enough time, but forget about saving the forces major holidays, gossip and pozing front of the mirror.
What and how many need to have it, in what order, with what intensity, how repeatability, for what purpose?
Of course, that according to the specific needs of each trainee a workout for strength endurance will look different, but the basic principle, if it is correct to call it that, is the familiar circular workout.
Want power endurance and have little experience in training?
Then make circular movements with base – squat thrust, shoulder press, recruitment, bench press, dips, crunches.
This workout you easy?
Add weight to exercise its own weight, add new mnogostavni movements – conversion, disposal, high withdrawal from land thruster, swing, another type of dialing.
Already doing more difficult version successfully?
No problem, interchange the exercises and put those that are easiest for you at the beginning of the workout, and the most difficult at the end.
At one point you all the above and all prescribed variations …
So the moment when you go to the next level is welcome.
Combining strength training for advanced order power durability
Combining the two, for a more advanced and three or more similar movements inside the circular, or more precisely the sequence orientation of all movements in the circumferential no difficulty, and similarity, such as:
shoulder press – buckets – pushing bench press;
Front squat – squat – thrust;
reversal – shoulder press – disposal;
Nath Cult dialing – dialing began – broad thrust.
Modified workout – drop series
Choose two contrasting movements and make them drop series with 1-3 repetitions, pauses in the first exercise we do the latter, and in the pauses of the second return of the first. Select at least two such pairs of movements so as to cover them with the whole body. Perform first and without rest or with minimal execute such second and after her third pair exercises. Obtained a solid workout with serious burdens, albeit in low reps give outstanding results.
It is important to choose the movements so that they hem complement each other, yet cover all muscle groups. As well as to those who allow the use of relatively large burden of implementation and rapid transition from one exercise to the other.
The power condition can be built according to specific objectives – power endurance needed to fight for CrossFit, to particular complex biomechanical loading on the type of MMA sparring where transitions from speed to power work with different dynamics and directions of use of the power of the body .
Mainly in the preparation of a power condition must be load distribution as biomechanical its distribution ultimate goal – power endurance with an element of constant resistance and partial isometric loads (fighting), power endurance by alternating intervals of speed work (MMA), power endurance by working on maximum power for a long time (crossFit).
The second binding principle for proper construction of power condition is the distribution of load it to the load in this sport, that should be considered work of the various muscle groups of the body and administered in a combination of movements in very good condition – whether there will be the prevailing dynamic work of the limbs, whether there will be prevailing partial dynamic work of the muscles of the torso, whether this job will be a full range of motion, if there are complex movements that need stabilization, if the movement start of the pelvis or of the extremities, and other such .
Strength condition resembles a circular drill, but the number of moves it is usually much larger than the exercise in circular and implementing Protocols are often different according to the purpose and can range from 2-3 to 15-20 as exercise and purpose very good condition.
Another plus of the condition is that they are longer, making them more efficient and cardiovascular endurance and speed endurance. As minus compared with the circular are lower operating weights that do not give as high power result if used as the only training method to develop strength endurance.
Before you choose a method of training for power endurance is good to be aware of what you are looking for and what is the most appropriate way to achieve it. If you are unsure and you do not have clarity, take the easiest and most simple way – with a circular base movements. You will gain strength, will work a fine on endurance.
You can try different interval protocols or any of tight complexes in CrossFit. Bad idea to roll and make ill-considered better condition in which there is a serious load for which you are not ready. Popular metkoni of CrossFit are not a good choice for training for strength endurance.
Well, now you know how to achieve true strength endurance. The rest is hours of work in the gym, not to mention basic.