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23.02.2013

Muscular endurance exercises for soccer, how to get rid of belly fat in 1 week for men - Review

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The combination of strength and endurance results in muscular endurance - the ability to perform many repetitions against a given resistance for a prolonged period of time (1). It is a crucial element of fitness for athletes such as distance runners, swimmers, cyclists and rowers.
Traditionally, muscular endurance programs have used moderate loads lifted for 12-25 repetitions. Recall that muscular endurance training makes up only one part of the annual strength program - even for endurance athletes. Power endurance is typically characterized by intense, repeated efforts for a relatively short period of time (less than 30 seconds) (1).
Power endurance training uses moderate loads of 50-70% 1RM lifted for 15 to 30 repetitions. When sports and events consist predominantly of bouts of exercise lasting between 30 seconds and 2 minutes, "short-term" muscular endurance training is advantageous. Muscular endurance training helps athletes to cope with fatigue and tolerate high levels of lactic acid. The program below is designed for a rower and gradually progresses until the athlete performs all the exercises non-stop.
Many sports require high levels of upper and lower body strength, muscular endurance and flexibility, yet the prevailing wisdom is that you can’t train all these aspects of fitness simultaneously. Given the above, it makes sense that training for a particular sport should (at least some of the time) reflect the demands of that sport and that means working on endurance, strength, and muscular endurance at the same time.
Coaches have known this for a long time; go to most combat sport gyms and you will see fighters working on bags, followed by circuit type exercises, followed by sparring or combinations of all three.


However, some research has shown that trying to work on strength and endurance concurrently can interfere with muscle power or strength adaptations (3). Also, a lot of the research has looked at concurrent training where strength and endurance work were performed in different sessions in the same week or where basic concepts of periodisation weren’t applied. A combined group who did both training protocols with a 2-hour rest between the endurance and strength sessions. The combined group improved their endurance as much as the endurance-only group and also, for the first seven weeks, their strength.
In the resistance section of the workout, both groups did three sets of 8-12 repetitions of nine different exercises, starting with a load of 50%1RM. The results (see table 1) showed that all three hypotheses were correct (the authors did not have control groups who performed the single mode of exercise alone; instead they compared their results with those produced from other studies that did only use single modes of exercise). This scenario may then be repeated, for example over 5-30 seconds of a tennis rally, 1-2 minute periods of play in a rugby match, or 2-5 minute rounds in combat sports, and then carried on over the duration of the match.
The study by Hickson consisted of ten weeks’ continuous progressive exercise, with strength lessening in the last two weeks (9). The studies that have shown no interference and improved both endurance and strength have used well trained subjects (12,13,14). If the study had stopped at eight weeks, the combined group would have shown gains in both strength and endurance.
Both studies were conducted over 11 weeks with the subjects training three times a week for an hour and 50 minutes each session. The two main points here are that there was no apparent interference effect from combining strength and endurance training; and that simply changing the sequencing of exercises can have a very big impact on results.


Firstly, the sequencing of the exercises does seem to have a major impact on the results, even when the same amount of work is performed, and integrated training appears more effective than serial training.
This could be the key difference between this study and others (which did not provide adequate recovery for their subjects) that showed an interference effect, and should be a principle in your training, too. However, if you are well conditioned, then integrated sessions could be for you, as long as you allow adequate recovery between your sessions.
This is a very time-efficient method of training, allowing a lot of activity in different formats to be performed in a short space of time. In fact, apart from the upper body strength and muscular endurance, all parameters measured in the study were improved more in the integrated than serial group. This same mechanism also assists in delivery of oxygen and removal of waste products, which would assist local muscular endurance. Both groups did exactly the same amount of work; it was just the sequencing of the exercises that was different.
Most athletes have to work on technical and tactical aspects of their sport for most of the year.




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