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ME – Muscular Endurance Training
Posted by TRIMORE Fitness on March 17, 2008
ME – Muscular Endurance Training
Purpose: Develop a muscular endurance reserve in order to cope with fatigue by increasing capillary density and the number and size of mitochondria.
Frequency: 1-2 times per week.
Equipment: Either free weights or machines. Can be done as a circuit training workout.
Load/Resistance: 30-50% of 1RM or the greatest load possible for 40-60 reps per set. It’s OK to initially estimate loads and then adjust them as you progress, but start conservatively. Should be able to increase loads by about 5% every 4-5 workouts.
Sets: 1-3 Reps: 40-60 Recovery between sets: 1-2 minutes.
Important: During recoveries stretch muscle group just worked before starting next exercise.
Speed: Moderate.
Progression: Can be done as circuit training, but not necessary. When you can complete all sets at 60 reps, increase load.
Exercises: In order of completion…
- Hip extension (squat, step-up, or leg press)
- Seated row
- Crunches/abdominals ( choice of exercise)
- Personal weakness (hamstring curl or knee extension)
- Standing straight-arm lat pull down
- Phase Length: 4-8 weeks (4-6 if in first two years of strength training).
- Warm-Up & Cool Down: Warm-up on stationary bike/trainer or by running easily for 5-10 minutes. Cool down for 5-10 minutes spinning at 90+ rpm in light gear/resistance.
Do not run immediately following this workout.
By: Joel Friel
