Introduction to various Training Attributes
Training attributes such as endurance, hypertrophy, strength, and power are essential to optimal human performance. Therefore, individuals practice these characteristics based on the training objective laid by the coach. An effective training program will focus on all training attributes for different degrees of time length, depending on the need analysis of the trainee.
This article introduces the reader to the basic definition of these training characteristics and program design suggestions concerning the frequency, intensity, volume, and repetitions.
Muscular endurance
Muscular endurance is the ability to work for prolonged periods and resist fatigue. Muscle endurance is the ability of a local isolated muscle group to perform repeated contractions over a period. Muscular endurance training has a positive transfer to cardiovascular endurance. Generally, endurance training is of lower intensity and higher volume than training for strength and power.
Muscular endurance recommendations
Repetitions suggestions include 20 to more than 50 depending on the load percentage of 1 RM. The agreed recommendation for novice to intermediate individuals is relatively light loads with 2 to 3 sets. In comparison, suggestions for advanced individuals include various loading strategies like less than or equal to 67% (12-25 repetitions or more) in a periodized manner leading to a higher overall volume using lighter loads.
Hypertrophy
Hypertrophy is simply an increase in muscle size. Therefore, larger training volumes are needed when the goal of a resistance training program is that of increased lean body mass or muscular hypertrophy.
Hypertrophy recommendations
Loads suggestions include 67%-85% of 1 RM of 8 to 12 repetitions, three sets per exercise for novice to intermediate lifters. However, advanced lifters increase the volume by increasing the number of sets (3 to 6) in a periodized manner, emphasizing higher repetitions. Therefore, training 2 to 3 days/week is advised for novice lifters and 4 to 6 days/week for advanced lifters.
Strength
Strength is the ability of the muscle to exert force or torque at a specified or determined velocity. It is also an essential component of all rehabilitation and performance enhancement programs, and it can vary for different muscle actions. Therefore, an integrated training program should utilize a multiplanar (sagittal, frontal, and transverse) training approach that uses the entire muscle contractions (eccentric, isometric, and concentric) spectrum.
Strength recommendations
Strength training requires various levels of load, depending on the athletes. For example, 45% to 50% load of 1 RM (and lower) have increased dynamic muscular strength in novice lifters—however, an individual needs more enormous challenges with progression.
The novice to intermediate athlete should train with 85% of 1 RM for 6 to 8 repetitions with 2 to 3 sets. A more significant challenge is required for experienced lifters to gain strength. Research suggests more than 85% of 1 RM load for advanced lifters with a systematic progression of 2 to 6 sets per exercise.
Power
Many sporting activities occur so rapidly that it is virtually impossible to recruit the maximum muscle fibers. Therefore, many activities do not depend solely on producing maximal strength; instead, these sports rely on the athlete’s ability to generate power.
Power is work per unit of time, i.e., force × (distance/time). On the other side, velocity is (distance/time); therefore, an individual can also refer to power as force × velocity. Time is an essential element when training for power. The rate of force development is the rate at which strength increases. Additionally, it is the most critical neural adaptation for most athletes.
Training programs dedicated to developing power require high-force training and high-quality power movements. When athletes plateau in strength development or are needed to produce strength more quickly, specialized power training appears to be even more important to optimize power development. Athletes cannot generate adequate power without being relatively strong.
Plyometrics is a popular training method based on the stretch-reflex properties of the muscle to produce power. However, due to the high physical demands of plyometric training, an individual should achieve a baseline level of strength before its implementation.
Power recommendations
Many athletes have found the 30% of 1RM load level superior to plyometric and traditional weight training (80% to 90% of 1 RM) in developing dynamic athletic performance. Advanced athletes require 80% to 90% of 1 RM heavy loads for single effort events and light loads (30%) at high speeds to develop optimal levels of speed-strength (power).
Rest intervals should be long enough to allow maximum effort on subsequent sets (from 5-10 seconds to 2-4 minutes), and recovery between training sessions should be at least two days—preferably, four days.
Conclusion
An individual should consult a professional strength and conditioning coach to understand the most suitable periodization strategies for effectively targeting all training attributes as per training goals. For example, the coach may suggest linear or nonlinear/daily undulating or weekly undulating to target all the training characteristics effectively.
References
- Lorenz, D.S., Reiman, M.P. and Walker, J.C., 2010. Periodization: current review and suggested implementation for athletic rehabilitation. Sports Health, 2(6), pp.509-518.
- Hedrick, A., 1995. Training for hypertrophy. Strength & Conditioning Journal, 17(3), pp.22-29.
- Tesch, P.A. and Larsson, L., 1982. Muscle hypertrophy in bodybuilders. European journal of applied physiology and occupational physiology, 49(3), pp.301-306.
- Kraemer, W.J. and Koziris, L.P., 1992. Muscle strength training: techniques and considerations. Phys. Ther. Pract, 2, pp.54-68.
- Herrick, A.B. and Stone, W.J., 1996. The Effects of Periodization Versus Progressive Resistance Exercise on Upper and Lower Body. Journal of strength and Conditioning Research, 10(2), pp.72-76.
- Berger, R.A., 1962. Optimum repetitions for the development of strength. Research Quarterly. American Association for Health, Physical Education and Recreation, 33(3), pp.334-338
- Fleck, S.J. and Kraemer, W., 2014. Designing resistance training programs, 4E. Human Kinetics.
- STONE, M. H., & O'BRYANT, H. S. (1987). Weight training: a scientific approach. Minneapolis, MN, Burgess Pub. Co.
- Komi, P.V., 1992. Strength and power in sport. ****
