Strength training guidance

• Maximum strength training


  • Intensity: 85-95% of one rep max
  • Repetitions: 1-5
  • Sets: 2-6
  • Work:relief ratio: 1:3+
• Explosive strength training


  • Intensity: 75-85% of one rep max
  • Repetitions: 6-10
  • Sets: 4-6
  • Work:relief ratio: 1:3
• Endurance strength training (advanced)


  • Intensity: 50-75% of one rep max
  • Repetitions: 15-20
  • Sets: 3-5
  • Work:relief ratio: 1:2
• Endurance strength training (basic)


  • Intensity: 25-50% of one rep max
  • Repetitions: 15-20
  • Sets: 4-6
  • Work:relief ratio: 1:2
• When revising the specific guidelines for developing each type of strength, learn one number and not a range
• Recovery between sets for maximum strength training

  • 4-5 mins
• Recovery between sets for explosive strength training

  • 3-5 mins
• Recovery between sets for endurance strength training

  • 30-45 secs
• Recovery between sets for basic endurance strength training

  • 60 secs