What is the difference between strength and endurance and how would you use weight training to improve both?

Explore different fitness training methodsFlexibility training

Strength, Muscular Endurance and Power training

Aerobic Endurance training

Speed training

Strength, Muscular Endurance and Power training

Circuit training

Free weights

Plyometrics

Use page 13 to complete the tableTraining methodDescription of training method Circuit, free weights and plyometricsApplicable components of physical fitnessApplicable components of skill related fitnessHow could you apply the ‘F’ principle? How could you apply the ‘I’ principle? How could you apply the ‘T’ principle? How could you apply the ‘T’ principle?

Circuit trainingSeries of exercise stations

Can be adapted to focus on different areas (E.g.):

Strength (Press-ups)Muscular endurance (Sit-ups)

Stations need to be spread out to avoid fatigue

Advantages/DisadvantagesAdvantagesFlexible – Can adapt stations to

suit training goalsCheap – Can adapt to most

environments

Disadvantages Can be too general if the session

is not structured properly

Free weightsUsing Barbells/Dumb-

bells

To improve strength: lift heavy weights/low reps

To improve muscular endurance: high reps/ low weights

Core muscles (Around spine and pelvis)

Before assistance exercises

Free weightsSwitch between upper and lower

body exercises (Different push and pull exercises)

Intensity of workout, measured by 1 Rep Max %

Strength endurance = 50/60 % 1RM, higher reps

Elastic strength = 75% 1RM, medium reps

Maximum strength = 90% 1RM, Low reps

Advantages/DisadvantagesAdvantagesRelatively cheapCan select appropriate weights

relative to goals

DisadvantagesNeed equipmentSafety is really important – May

need others to supportMay be unsuitable for children

PlyometricsImproves sport-specific explosive

power

Improves strength

Useful for : Hurdling, Basketball and Volleyball

Maximal force through eccentric, followed by concentric contractions

Plyometrics(E.g.) Bounding,

jumping, lunging and incline press-ups

Can lead to muscle soreness

Advantages/DisadvantagesAdvantagesRelatively cheapCan really improve power and

strengthCan be done without equipment

DisadvantagesPoor technique can result in

Injury

Review Design a circuit training sessions

to improve strength, muscular endurance and power using 8 stations on your white board.