Types of Training Used for Muscular Endurance

Muscular endurance is when your muscles are able to perform several repetitions against any given resistance for a long time period. Sports such as soccer, canoeing, swimming, cycling, boxing, distance running, rowing, cross-country skiing, triathlon and field hockey all require the participants to have good muscular endurance. You must train according to your sport to develop the most appropriate muscular endurance.

  1. Maximum Strength Training

    • Heavy strength training is an important part of any muscular endurance program because the more absolute strength you have, the more force you will be able to apply during your endurance-based sport. In addition, strong endurance athletes will practice better exercise economy. Maximum strength training differs from training for hypertrophy--bigger muscles--in that you lift much heavier weights, use fewer repetitions and take much longer rests between sets. Before you attempt any maximum strength program, you must prepare your body for the extreme loads by undergoing a period of basic training. The basic training targets the major muscle groups, tendons, ligaments and joints using lighter weights and higher repetitions to develop fundamental strength.

    Interval Training

    • Engaging in interval training will help your endurance with any sport. Interval training will improve your anaerobic fitness--the ability to work at near-max muscle capacities. According to the website Nicros, "Your level of anaerobic fitness is a function of your limit strength, the muscle's ability to remove blood lactate, and the body's tolerance to the fatiguing effects of lactic acid." You can include intervals in any sport by simply taking up the intensity for a brief time period followed by active rest. For example, if you are a runner, run as hard as you can for two minutes and then jog for the next two minutes. Repeat this protocol as many times as you wish.

    Sport-Specific Training

    • If you are a soccer player, you must develop endurance specific to soccer, meaning you must develop short-term endurance as opposed the long-term endurance required for someone wishing to run a marathon. After the max strength training, the soccer player should engage in circuit weight training using medium weights lifted at a fairly brisk pace with 60- to 90-second breaks, whereas the marathon runner should focus on circuit weight training using light weights lifted at a medium pace with varied rests between sets. When you actually engage in your sport--and especially for sports requiring good technique and form such as swimming--opt for shorter sessions until you master the technique.