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Westside Barbell would seem like the last place to talk about special
endurance. Our powerlifters must increase all muscles’ working
capacity when doing large barbell lifts, including the smaller muscles
and the body’s soft tissue. Here is an example of how we do this:
heavy triceps with a bar or dumbbells for six to 10 reps. Then, in
between sets with the heavy extension barbell or dumbbells, we
would do 15 reps with an optimal band for a set.
The author relies on light sled work for long-distance of 30- to 60-
minute trips. Track your distance covered. Break it into intervals. You
can also use a heavy weight sled for trips of 60 meters for building
maximum strength for all sprint muscles.
If you choose to use the Repeated Effort Method, you must know
that only the very last reps with submaximal weights are beneficial
for building strength endurance. When training for endurance, you
must raise your strength endurance and your ability to increase
oxygen consumption. You may choose circuit training where five to
seven light exercises are rotated with no rest between sets.
The weight-trained group in the study did not improve their VO2 max
or their lactate threshold. While the control group increased their
VO2 max, they did not improve their running times. The weight
training was not high-rep bodybuilding that would add body weight.
Adding bodyweight would make overcoming gravity more difficult for
the runners. After all, it is gravity that is the runners’ actual
competition. To excel at strength endurance, you must be blessed
with Type I, slow-twitch or slow oxidative fibers. They are fatigue
resistant.
Here is an example: If you drop a basketball from three feet off the
ground, it will rebound no more than three feet. But, if you throw the
same basketball downward as hard as possible, it will bounce
:
powerfully above your head.
Louie
References
Explosive Power and Jumping Ability for all Sports, Starzynski and
Sozanski