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Training Program for Muscular Endurance

Training Program for Muscular Endurance

April 3rd Training And Programs

Training Program for Muscular Endurance

Muscular endurance is the ability to sustain repeated muscular contractions for a period of time. If you’re an athlete (or aspiring to be one), you should know that the only thing that will keep your muscles from feeling fatigued and giving up on you is training for muscular endurance.

Now let’s begin to learn how we can train our bodies for muscular endurance.

The Muscular Endurance Training Program:

Lifting Weights

Spending time in the gym lifting weight is always a good thing to do. With that being said, lifting weights to improve muscular endurance is a whole new task.

An excellent example of a weight training session to improve muscular endurance would look like this:

Deadlift - 3 sets of 15 reps @ 60% of your 1 rep max.
Leg press - 3 sets of 15 reps @ 60% of your 1 rep max.
Shoulder press - 3 sets of 15 reps @ 60% of your 1 rep max.

15 reps per exercise would be the least amount of reps for a muscular endurance session. This rep count can go up to +20 if you’re up for an extra challenge.

Circuit Training

Body weight circuit training is a great way to train if you are looking to improve your muscular endurance.

Adding in a few different movements such as bodyweight squats, sit-ups, burpees, and press ups would be the start of a good session. For a muscular endurance circuit training program, you would need to do 15 reps of each movement.

A good circuit would look like this:

20 bodyweight squats

20 burpees

20 sit-ups

20 press ups

Complete 5 rounds

PRO TIP: Once you are comfortable with all the bodyweight exercises, you could add in dumbbells or kettlebells. They still need to be in a rep range of at least 15.

 

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