052 Why Strength Wins: The Influence of Strength and Power on Muscle Endurance

Send us Fan MailMuscle endurance is the ability to repeatedly apply submaximal force, and it is directly tested in CrossFit in a variety of combinations and movement patterns. Maximal strength appears to have significant predictive power over muscle endurance above 40% of 1RM. This was demonstrated in a study that compared bench press 1RM to the results of a muscle endurance test. Performance in the muscle endurance test depended on maximal strength, bodyweight and maximum absolute power.The researchers concluded that the goal of a muscle endurance training program should be first to increase maximum strength until the specific load you are trying to endure is less than 40% of the individual’s 1RM. Only then should training shift to improving muscular endurance in the specific task. Six Examples1. Repeated, Heavy Olympic WeightliftingAthlete A 1RM Clean 335 lbs315 lb Clean = 94% of 1RMAthlete B 1RM Clean 400 lbs315 lb Clean = 78% of 1RMIf the study results replicated, Athlete B would outperform Athlete A in this test. 2. Strict HSPUAthlete ABodyweight = 195 lbsMax Strict Press = 240 lbsStrict HSPU = 81% of 1RMAthlete BBodyweight = 195 lbsMax Strict Press = 205 lbsStrict HSPU = 95% of 1RMIf the study results replicated, Athlete A would outperform Athlete B even though it is a “bodyweight” test.3. Bodyweight pullupsAthlete ABodyweight 150 lbsWeighted Pull-up 200 lbsBodyweight Pull-up = 75% of 1RMAthlete BBodyweight 150 lbsWeighted Pull-up 225 lbsBodyweight Pull-up = 67% of 1RMIf the study results replicated, Athlete B would outperform Athlete A even though it is a “bodyweight” test.  4. Box JumpsAthlete AMax Box Jump = 48”24” Box Jump = 50% of PmaxAthlete BMax Box Jump = 53”24” Box Jump = 45% of PmaxThis test would be approaching the 40% threshold, so the predictive power of Pmax is becoming less likely. 5. Wall BallsAthlete AMax Wall Ball Height = 30’10’ Wall Ball = 33% of PmaxAthlete BMax Wall Ball Height = 35’10’ Wall Ball = 28% of PmaxSince the percentage of Pmax is significantly lower, maximal power is less predictive of muscle endurance performance. Athlete A has a chance.6. Front SquatsAthlete A1RM Front Squat 300 lbs100 lb Front Squat = 33% of 1RMAthlete B1RM Front Squat = 400 lbs100 lb Front Squat = 25% of 1RMSince the percentage of 1RM is significantly lower, Athlete A has a chance in this muscle endurance test.Below the 40% threshold, the researchers started to see variability in muscle endurance test performance. Above the 40% threshold, 1RM predicted which athlete would get more reps. If you are constantly confronting loads that are greater than 40% of your 1RM, you might be able to perform better in CrossFit by just getting stronger.https://journals.lww.com/nsca-jscr/Fulltext/2009/08000/The_Influence_of_Strength_and_Power_on_Muscle.00017.aspx