Day 6 - Muscular Endurance and Athletic Performance
"I was wondering what you thought of muscle endurance in which the value of very high rep (20-30) sets. Probably too much of an over-simplification on my part, but it seems like very high rep sets are more conducive to performance?"
other sports that may seem to be "aerobic" such as hockey, basketball, or even soccer. These sports and others similar to these actually consist of many different bouts of fast, powerful actions (anaerobic power). For that reason, to increase performance in MOST sports, power andspeed training should be the cornerstone of training.
Having said all of that, every athlete should include some sort of endurance training at some point in their
training periodization. Now when this falls into your actual training regimen, depends on what type of sport or event you will be competing in. Let me give you a few examples.
Every muscle in your body has a specific ratio of type 1 (aerobic), to type 2 (anaerobic) muscle fibers that is determined by genetics. This ratio will not change, however, you can train type 2 fibers to become MORE
aerobic in nature. The trade off for that is that they lose a bit of strength/power.
If you are an athlete that wants to train your muscles to be more powerful/strong, you can first train your muscle fibers to be more aerobic which makes them more efficient. When I say more efficient, I mean they are better at oxygen transport, utilization, waste removal, etc. this can benefit you when you then start to hit the heavy weights because your muscles will recover quicker so you can train more efficiently.
On the flip side of that coin, MMA fighters for example would want to first train their muscles to be strong and powerful but then have endurance properties because of the number of punches/kicks they could potentially throw in a fight.
I have actually experienced an example of this with myself recently. I am coming off of my mass phase, where I increased my muscular size and strength, so I have no problems picking up my son. However, my muscles aren't very 'endurance' trained, so my arms start burning after holding him for a pretty short amount of time.