We have all probably heard the terms, “Strength Endurance”, “Maximum Strength”, “Speed Strength”, etc. But when it comes to training what is our goal?
In sports like, martial arts, football, hockey, basketball etc. the most important type of strength is Strength Endurance. Strength Endurance is the ability to maintain muscular contractions or a consistent level of muscle force for extended periods of time.
In order to improve our Strength Endurance we need to stick to the following formula:
Strength Endurance = Heavy Weights + Short Rest + Volume
Hence, our training plan should include heavy weights for a lot of sets of low reps (i.e. 10-20 sets x 1-4 reps). The rest periods should last between 20 to 40 seconds, but never more than 60 seconds.
Starting a routine, we could either pick a shorter rest time (i.e. 30 seconds) and start with a lighter weight (i.e. 60-70% of 1RM) or a longer rest time (i.e. 60 seconds) and start with a heavier weight (say 80-85% of 1RM). If you start with the lighter weight version, try to add weight at each workout. If you start with the longer resting time version, try to decrease it at each workout. Two to three times per week would be enough for such a training.