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Old 04-26-2014, 10:40 AM   #1
Matt Rigney
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Training for Muscular Endurance

Have been thinking about ways to specifically program to target muscular endurance. If you have a person who is adequately strong but completely craps out on chippers, how would you train to address this? Specifically, how would you train someone who basically completely craps out after getting somewhere near maximum effort?

For example, the person I'm thinking of (a friend) has no problems doing the pull-ups in Cindy. His max pull-ups are about 15 (he doesn't kip, so everything is strict). However, if he did some sort of modified Cindy where it was 10/20/30, he would basically be helpless after doing the first 10 or 20 pull-ups, even if taking longer breaks between pull-ups. How do you train the pathway that allows you to work close maximal loads/reps for extended periods? Or even just at higher rep ranges at moderate weights?

Is there an effective way besides simply doing more chippers? More monostructural work? Increase aerobic capacity? Work the CP Battery a lot?
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Old 04-26-2014, 01:04 PM   #2
Abeli Shengelia
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Re: Training for Muscular Endurance

according to my researches anaerobic lactate energy system is responsible for your muscular endurance.Anaerobic lactate energy training method consists: high intensity;repetition of 30s+;sets must be as much as you can them do in high intensity and 30s+) i guess for most people its about 5 sets; rest period is 3:1 (30s rep = 90s rest);2-3 times in a week (full recovery takes 24-96 hours).
Only doubt i have is intensity,because doing pullups with high intensity for 30 sec is about 20 pullups,so what you gonna doif you cant do so much,so i guess intensity is not important in bodyweight exercises like pullups,dips,pushups.
sources: http://www.bodybuilding.com/fun/wotw32.htm
http://athletics.wikia.com/wiki/Anaerobic_endurance
http://athletics.wikia.com/wiki/Anaerobic_endurance
http://www.brianmac.co.uk/enduranc.htm
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Old 04-26-2014, 01:33 PM   #3
Tristan Hoyle
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Re: Training for Muscular Endurance

EMOM Work is awesome for that scenario. Pick a number of reps to do EMOM for a goal duration of 10-15 minutes. Once you are able to accomplish that number of reps, up the workload by 1 each minute.

Example:
5 Ring Dips EMOM 10 Minutes, the first time your athlete does this they may only get 7 rounds done, give them a few days rest then have them do it again, repeat the cycle until they can complete all 10 rounds. Then simply change the EMOM to 6 reps per minute. This is a good way to see progress as well as an athlete and stay motivated.
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