Strength, Power, and Endurance Training
A given number of repetitions at a specific intensity determine
the training effect on muscle tissue. Heavy loads
train muscle for strength and power, and light loads train for
muscular endurance. Heavy loads include exercises at about
85% of 1RM performing six repetitions or less. Light loads
include exercises at approximately 60% of 1RM, performing
12 or more repetition.
Muscle hypertrophy enhances the capacity for maximizing
strength and power. It is stimulated by exercises at moderate
loads of approximately 65%–85% of 1RM performing 6–12
repetitions.
Guidelines for training for power can be based on the
need for single-effort power (e.g., high jumper) or multiple effort
power (e.g., basketball player). Muscular adaptations
to single-effort power are best trained with one to two repetitions
at 80%–90% of 1RM. Muscular adaptations to improve
multiple-effort power efforts should be trained using
75%–85% of 1RM with three to five repetitions.