Strength endurance is defined as the ability to maintain optimal strength levels over a long period of time. Much attention is paid to the development of strength endurance in the training of boxers, wrestlers and representatives of martial arts. It is preferable to develop it by interval methods.
Instructions
Step 1
The extensive interval method is used when it is necessary to develop strength endurance through aerobic processes (with the participation of oxygen). For classes, several exercises are taken with a burden of 30-40% of the maximum or with your own body weight. Exercises are done one after the other according to the principle of circuit training. They are performed for 60 seconds or more at an average speed. The approximate number of repetitions in one exercise is 20-40 times. Rest between exercises is 1-2 minutes, and between circles - 5 minutes. The total number of circles is from 3 to 5.
Step 2
The intensive interval method is used to develop strength endurance through anaerobic processes (without the participation of oxygen). The weights are selected with a weight of 50-60% of the maximum. It is also possible to do exercises with partner resistance. Repetitions are done to the limit with maximum speed. The duration of the approach, as a rule, is no more than 30 seconds. Rest between exercises in one circle - 30 seconds, and between circles - 1-3 minutes.
Step 3
Exercises for circuit training are selected in accordance with the specifics of the sport. The development of general strength endurance is carried out with basic exercises for large muscle groups. Development of local endurance - isolated exercises for specific muscles. For the intensive method, select no more than 6 exercises with a lap duration of up to 5 minutes; for the extensive method, a reasonable limit is 15 exercises.
Step 4
An approximate set of exercises for circular training of weightlifters may be as follows:
Station 1 - Barbell Squats.
Station 2 - Barbell lunges.
Station 3 - bench press.
Station 4 - wide grip pull-ups on the bar.
5 station - push-ups on the uneven bars.
6 station - bending the trunk on an incline bench.
Step 5
At the end of the circuit training, you need to stretch the muscles. Stretching relieves tension and speeds up muscle recovery after exercise.
