Strength, power, flexibility, and endurance are all apart of what training for elite athletes is all about. In the push to achieve that competitive edge, it is time that athletes assess what aspect of their training regimen is lacking. Whatever sport you play, it is critical that cross training and exercise variety be an integral part of how you prepare. Too often, athletes have a narrow focus on their field of sport itself, and they do not consider the benefits of other forms of training.

Each of the training goals is connected. For instance, increasing flexibility can enhance strength and aid in injury prevention. Increasing muscular endurance can result in maintaining power over the duration of a competition; leaving just as explosive in the fourth quarter as the first.

For our purposes, I would like to discuss the muscular endurance facet of training.  Increasing the repetition range of a program is essential to building muscular endurance. The key is not to sacrifice weight (which is key in building muscle) for endurance. 

Advance Performance is about pushing the limits and changing the way you approach training. Below you will find an example of shifting one’s training approach to enhance muscular endurance.  I have provided you with a sample leg training routine that I take my high-level athletes through called the “100 Rep Workout.”

 Warm-up:

  • Leg Extension (160 lbs) 3 sets x 20 reps
  • Calf Raises (200 lbs) 3 sets x 40 reps
  • Alternate between leg extension and calf raise 

Working Sets:

  • Leg Press (225 lbs) 3 sets x 100 reps
  • Hip Abduction (200 lbs) 3 sets x 20 reps
  • Alternate between leg press and abduction 

Extra Tip:

Notice the inclusion of the hip abduction in this example. It is an important movement that most guys tend to skip. Many chalk this exercise up as a “women’s exercise.”  Unless you are talking about kegels, there is no such thing. In fact, if you think about glute training as similar to that of working your shoulders, more emphasis would be directed toward performing abductions. Your glutes, like the rest of your legs, are apart of the powerhouse of the body. The next time you consider omitting abductions from your routine, think about a sprinter’s physique.