Participants were 85 healthy college students enrolled in TWT ( n = 36, age 22.6 ± 4.1 years, 72.2% male) or CF ( n = 49, age 21.8 ± 3.2 years, 55.1% male) classes meeting twice/wk for 8 weeks between October 2017 and May 2018. We examined changes in muscular strength, power, and endurance as well as body composition. Limited research has compared these classes for college students. High-intensity functional training such as CrossFit ® (CF) provides time-efficient workouts with both muscle strengthening and aerobic exercises. Traditional weight training (TWT) can improve strength and aerobic capacity. Sets should not be completed to failure but should end when repetitions are no longer powerful and rhythmic.Physical activity (PA) classes help college students add weekly PA, which can help improve health and maintain body weight. If rest intervals are too short and sets are completed while the athlete is fatigued the result will be hypertrophy (increase muscle mass) rather than power endurance. Alternating exercises allows maximum recovery and sufficient time for lactic acid to disperse. one set of one exercise is completed, then one set of the next exercise and so on. Exercises are also completed in a circuit training format i.e. Because this can lead to a significant build up of lactic acid, rest periods between sets are long (5-7 minutes) and a minimum number of sport-specific exercises are used (about 3-4). Power endurance training uses moderate loads of 50-70% 1RM lifted for 15 to 30 repetitions. Now power endurance training can be used to train the fast twitch fibres to resist fatgiue allowing explosive power to be maintained for longer. Once maximal strength has been developed (earlier on in the annual strength program) it can be converted into explosive power through various methods of power training. A 100-m sprinter may take 48-54 powerful strides over a 10-12 second race and their success depends, in part, on maintaining a high power output in the last 20 meters. A tennis player for example, has to produce several powerful shots in quick succession during a rally that may only last 10 seconds. Power endurance is typically characterized by intense, repeated efforts for a relatively short period of time (less than 30 seconds) (1). In order to maintain the same amount of power with each effort, a certain level of power endurance is required. While each program will vary according to the athlete’s needs, muscular endurance can be split into 3 groups:Īthletes like baseball pitchers, sprinters, 50-m freestyle swimmers, martial artists, wrestlers, fencers, tennis players and so on must produce powerful movements and repeat them several times with little or no rest. The Different Types of Muscular Enduranceĭifferent sports require different levels of muscular endurance. For more information on the the annual strength program see the the sport specific approach to strength training programs. Heavy strength training has also been shown to improve exercise economy in endurance athletes (3,4,5). the more force they will be able to apply over a prolonged period. This makes sense because the greater an athlete’s maximal strength, the greater their potential for strength endurance – i.e. It should follow a phase of maximal strength training. Recall that muscular endurance training makes up only one part of the annual strength program – even for endurance athletes. The number of repetitions or the duration of exercise bouts in a session should approach that during the event. In resistance training, this means that the load used should match the resistance that must be overcome while competing. However, this is completely inadequate for many sports such as boxing, canoeing, distance running, cycling, swimming, rowing, x-country skiing, triathlon and many others.Īny form of training must mirror the specific demands of the sport. Traditionally, muscular endurance programs have used moderate loads lifted for 12-25 repetitions. It’s also important for success in many team sports like soccer, field hockey and Australian rules football. It is a crucial element of fitness for athletes such as distance runners, swimmers, cyclists and rowers. The combination of strength and endurance results in muscular endurance – the ability to perform many repetitions against a given resistance for a prolonged period of time (1).
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