Here are some recent thoughts on strength endurance training. Post me a comment if you get anything from it. This largely came about following a recent conversation with Tamas Feher, head coach for British weightlifting. It was a moment when my thoughts on strength endurance training changed slightly or perhaps became clearer.

Tamas basically said that for his lifters in the general preparation phases of training, they only ever do sets of 6–8 reps. The goal of this training is the development of strength endurance. In my book, 6–8 reps are low for strength endurance (SE). Most strength and conditioning coaches would agree that this is a strength/hypertrophy rep range. Most texts on strength training will tell you that the SE phases of training are in the 10–15 rep region. This is what is commonly prescribed for familiarization and strength endurance phases of training for many sports. But reflecting on Tamas’ thoughts, I understand and actually agree with this method of training. The key question is “What are you training to endure?”

Weightlifters are training for one maximal repetition, and their strength endurance work is helping them to prepare for training sessions where they might lift triples and in some cases 4–5 reps. So, in this population, training for eight reps seems perfectly reasonable to me for strength endurance. There is a point to make regarding tendon and ligament adaptation, as muscles adapt quicker than these tissues. Therefore, you need a period of lower load training to help prevent/reduce injuries like tendon strains. However, in general, I agree with this concept.

With the key question of “What are you training to endure” in mind, the following points should be considered when putting an SE program together:

  • Sport-specific movements: Just as you would for strength and power phases, SE work needs to be specific to the sport in terms of movements targeted to develop SE.
  • Loads/intensities required: Clearly, you can tell someone to do push-ups to failure for a few sets and they will develop strength endurance. But is this the correct intensity for the sport? They may need to develop SE with higher loads in which case you need to change the program. Certainly, combat sports such as MMA where there is a heavy wrestling component should have SE loads approaching the body weight of the individual in parts. They will also have submaximal loads in there as well and these combinations represent the clinching, takedown, and ground fighting components of the fight. Body weight stuff is very valid and helps develop the necessary endurance for effective movement and striking. For the other facets of the fight, you had better have some load in there. Otherwise, you will be unprepared.
  • Durations required: Strength endurance might be required for periods of 30 seconds or it might be required for five seconds followed by a 20-second rest and then another five seconds. It’s very important to look at the sport and apply the appropriate type of training in a progressive way. Certainly sports like MMA need a variety and this can also vary from fight to fight. If you’re working with a good conditioner, they will be able to tailor your SE program to your upcoming fight.
  • Relative strength endurance: Clearly, max strength plays a part in the endurance capabilities of a muscle. The greater the force that can be produced, the less percentage of the max you will use when you execute submaximal movements. This is well known. However, it is still important to train for strength endurance at a variety of loads. I like to use 60, 70, 80, and 85 percent 1RM loads as well as the fight weight itself for testing and training exercises like deadlifts, squats, benches, and pulls and presses. It’s a great psychological edge to have when you can shift your opponent’s weight around for 20 or more reps!

Applications

Clearly, the options are endless when it comes to actual program design for SE phases. I like to use a lot of supersets where I will have a heavy strength movement such as a trap bar deadlift and superset this with an exercise like walking lunges for 8–10 reps for each leg. This way I get to keep some of the strength I’ve built up previously while still developing SE in the key areas.

For fighters, SE phases shouldn’t be too long in duration. It’s very easy to put muscle mass on with this type of training and that is what you want to avoid in the majority of athletes.

You also need to be aware that this training is very fatiguing and can produce DOMS, so placing it sensibly in the training week is important. Early in the day when you have the next morning off is actually not a bad option, as it allows you to train for the rest of the day and then recover the next morning.

In general, strength endurance training is more than your basic four sets of 12 reps. It needs to be considered using the points listed above before being programmed. There you go—some thoughts on this type of training. It’s always good to reflect. Keep training and keep getting stronger!

Brendan Chaplin is the CEO and founder of Strength and Conditioning Education, the UK's largest S&C coaching and training company. You can reach Brendan on all social platforms @brendanchaplin where he will be happy to answer your questions and take your feedback.