Muscular Endurance?! Strength Training?!?!?

Muscular Endurance and Strength Training are often confused especially in the triathlete/multi-sport community. While they are similar in a few ways, there are major distinctions that are often ignored or overlooked by many active people and/or coaches. The major difference is the number of sets and repetitions for each. Muscular endurance is best achieved with 2 sets and 20+ repetitions while strength training is best achieved with 4 to 5 sets and 4 to 8 repetitions (most purists would recommend 6 repetitions maximum). While there may be some variations, these numbers are what the research indicates is best. However, in the last few years, strength training has become 3 sets of 15 repetitions for many people in the U.S. This combination sits the individual on the fence between strength and muscular endurance. Not committed to one or the other and thus getting mediocre results at best.
For years the Eastern Bloc countries dominated in strength and conditioning competitions. The reason is their adherence to these basic principles of exercise physiology. Many North American triathletes have gone back to training with these principles with exceptional results. Anyone heard of Peter Reid?
The simplest way to explain the application of these basic principles by the Eastern Bloc is, “Move a heavy and awkward object through the fullest range of motion possible” (spoken with a thick accent). This translates into minimizing machines and maximizing the use of free weights. The exercises that epitomize this philosophy are deadlifts, cleans, overhead squats, and snatches. These are exercises that every young Bulgarian, German, and Romanian athlete incorporates into their regimen from the very start. No matter if you are a Power Lifter or an Ironman Triathlete these exercises and this philosophy in the winter “season” are crucial to success during the subsequent competition season.
Before you incorporate this philosophy or these exercises into your training, please consult a qualified coach or exercise physiologist. Don’t trust your entire season of racing and hundreds of dollars of entry fees to someone who took a two-hour test many years ago and now calls themselves a fitness expert. Ask for a resume and look for degrees in exercise or physiology. There are plenty of trainers and coaches out there who have these credentials.
If you have any questions feel free to email or call me.
DrTri