When I ventured into pure strength training for a few years, I quickly realized the value of incorporating higher-rep work, particularly at lower intensities. It wasn’t enough to just grind through heavy sets. Even with high volumes, I didn’t feel as good compared to when my program included a range of intensities.
Later, I transitioned back to a hybrid training model. This time, I thought I could skip some of the strength-endurance training I had previously done for specific movements. Since I was doing activities like running, hiking, biking, and rowing, I believed I could rely on those for endurance while lifting heavy for my strength work. Even though I kept some strength-endurance work in my accessory exercises, it still felt like something was missing.
Why Strength-Endurance Matters
Enhances Specific Movements
If you're aiming to maximize your deadlift, you must train the deadlift with a variety of intensities. Yes, it’s tough to push through two-minute-long sets with moderate weight, but there’s immense value in doing so. When I talk about strength-endurance, I refer to slow-velocity training, with sets lasting between 1 to 3 minutes. The tempo is slow, usually taking 5-10 seconds per rep, spread across eccentric, isometric, and concentric phases. Personally, I use isometrics the most in strength-endurance training, but slow eccentrics are beneficial for sets longer than two minutes.
For strength-endurance, I typically use 40-60% of my one-rep max (1RM). This lighter weight allows for longer time under tension (TUT), which is key for targeting slow-twitch muscle fibers.
The Benefits of Strength-Endurance Training
Improves Slow-Twitch Fiber Activation: Training slow-twitch fibers with longer sets helps build a stronger baseline before activating larger fast-twitch fibers. This reduces overall fatigue and helps with endurance, making subsequent maximal lifts feel lighter.
Enhances Technique and Movement Variety: Lighter, longer sets provide an opportunity to refine your form. With less focus on completing the lift and more on movement exploration, you can experiment with subtle technique variations to become more proficient in your lifts.
Aids Recovery and Rehabilitation: Strength-endurance training is great for joint health and recovery. The slower, controlled movements with lighter weights help alleviate minor aches and pains, making heavy lifting more enjoyable and sustainable.
Specificity in Movement: Strength-endurance training benefits are highly specific to the exercise performed. Training for the deadlift, for example, won’t necessarily improve your squat endurance and vice versa.
Increases Anaerobic Buffering Capacity and Mitochondria Density: Lower-intensity training facilitates high training volumes, which is correlated with endurance-related adaptations such as improved mitochondrial mass, better tissue tolerance to load, and increased capillary density. These adaptations contribute to overall strength endurance more effectively than higher-intensity training alone.
Strength-Endurance Templates to Try
Incorporating strength-endurance training into your routine doesn’t require a complete overhaul. You can start by adding one or two sets to your existing workout. Here are a few common templates I use:
1/6/1/0 @ 40% 1RM
2/4/1/0 @ 50% 1RM
4/2/1/0 @ 60% 1RM
6/1/1/0 @ 70% 1RM
Each number represents seconds in each phase (eccentric/pause/concentric/pause), so you'll be moving through the lifts with control and intention.
Don’t Skip Strength-Endurance Training
Skipping out on strength-endurance training can lead to loss of endurance, poor technique, and overall discomfort in your lifts. Incorporating it, however, ensures smoother movements, reduced fatigue, and better overall performance. It’s worth adding to your training, whether it’s for a specific lift or as part of your general fitness routine.
To learn more about how strength-endurance training can benefit your routine, explore Anvorum Services or feel free to contact us.
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