Training Variants
5 different training focuses
Different training focuses within strength. Each variant has specific goals, workout types, and training approaches.
Maximum Strength
Peak force production emphasis (1-5 rep range)
Force production, neural efficiency, 1RM improvement
1-5 primary, 5-8 accessoryRest: 3-5 minutes
Strength-Endurance
Moderate strength with work capacity (5-8 rep range)
Strength with some endurance, sustainable intensity
5-8 primary, 8-10 accessoryRest: 2-3 minutes
Power Development
Explosive movement emphasis
Rate of force development, explosiveness
1-5 explosive, 3-6 strengthRest: 2-5 minutes
Strength + Conditioning
Hybrid strength and cardio training
Work capacity, metabolic conditioning, functional fitness
8-15, circuitsRest: 30-60 seconds or continuous
Maintenance Training
Minimal volume to maintain strength during sport seasons
Preserve strength with minimal fatigue
4-6Rest: 2-3 minutes