One of the essentials an athlete must have to perform in a sport is muscular endurance. Sports such as cross country skiing, cycling, distance swimming and marathon running, all require continual repetitions against some form of resistance for a long duration. For an athlete to be successful in his sport, he needs muscular endurance, and this can only be achieved through doing the correct training.
High Intensity Training
Practitioners of of High Intensity Training, H.I.T., believe that the resulting maximum strength results in muscular endurance. In the article "Strength, Muscular Endurance, and Power in Sports" by Tudor O. Bompa, it is noted that H.I.T. uses high loads and weights throughout the year, and requiring the athlete to perform strength training sets to positive muscular failure. Simply put, lift until he can lift no more weight during a set of repetitions. In the article "Is High Intensity Training Best?" it encourages the athlete to force his muscles to adapt to a new level of strength by consistently increasing the amount of weight and reps, and performing no less than one to three sets.
Periodization
Combining strength and endurance produces muscular endurance, so says Bompa. Attainment of muscular endurance is highly enhanced by periodization of strength. This concept teaches using phases of strength training to peak at key times for the athlete's races or competitions. The article, "Elements of a Strength Training Program" from Sports Fitness Adviser, points out that periodization training creates a more solid fitness and strength foundation for the athlete while using variations of intensity and workout volume. This allows the athlete to stay stronger and have more muscular endurance for longer periods of time, but allowing him to decrease strength training during the off-season to rest and recuperate.
Long-Term Endurance
A different perspective on muscular endurance training can be taken by an athlete who needs it for the long term of his sport, such as marathon running, rowing or triathlon. From Sports Fitness Adviser, the article "Muscular Endurance Training," says that unlike high intensity training, the athlete needs to perform much longer repetitions with less weight or resistance, with very little rest in between sets. It is suggested that the athlete can progressively build up to doing a strength training circuit non-stop. Not only will this build muscular endurance, but is a great way to simulate the athlete's movement and performance during an actual competition.
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