Muscular Adaptation Principles
Power (Explosiveness/Agility) (Olympic Weightlifting)
What is power? – The goal of becoming more explosive results in faster movement produced.
Sets – 2-4
Reps – 1-10
Tempo – explosive/quick as possible
Rate of Physical Exertion / RPE – 7-9
One rep max percentage / 1RM% – 30%-45% or bodyweight
Rest – 1-5 minutes
Exercise Selection – multi-joint
Maximal Strength (Peak Force Production) (Powerlifting)
What is maximal strength? – The goal increasing your one-rep max threshold.
Sets – 2-4
Reps – 1-5
Tempo – explosive/quick as possible
Rate of Physical Exertion / RPE – 7-9
One rep max percentage / 1RM% – 85%-100% or bodyweight
Rest – 2-5 minutes
Exercise Selection – multi-joint
Hypertrophy (Strength Endurance) (Bodybuilding)
What is hypertrophy? – The goal is to increase your muscle mass.
Sets – 3-5
Reps – 6-12
Tempo – from 2-8 seconds per rep. Time under tension is key.
Rate of Physical Exertion / RPE – 7-9
One rep max percentage / 1RM% – 65%-85% or bodyweight
Rest – 0-3 minutes
Exercise Selection – multi-joint or single joint
Endurance Strength
What is endurance strength? – The goal of sustaining force output for long durations of time.
Sets – 1-3
Reps – 12-21 or longer time under tension for isometric sets
Tempo – 2/1/1 or 0/21/0 or 2/2/2 - per rep depends on the exercise selection whether it's an isometric hold or a movement.
Rate of Physical Exertion / RPE – 5-7
One rep max percentage / 1RM% – 50%-70% or bodyweight
Rest – 0-1 minute 30 seconds
Exercise Selection – multi-joint or single joint
Stabilization Endurance
What is stabilization endurance? – The goal of joint control in proper alignment with postural standards while exercising.
Sets – 1-3
Reps – 21+ or timed sets
Tempo – 2/1/1 or 0/20/0 or 2/2/2 – per rep depends on the exercise selection whether it's an isometric hold or a movement.
Rate of Physical Exertion / RPE – 4-6
One rep max percentage / 1RM% – 50% or bodyweight
Rest – 0-1 minute 30 seconds
Exercise Selection – multi-joint or single joint
Now, what’s the difference between Strength Endurance and Stabilization Endurance?
They both have very similar training variables such as sets, reps, exercise selection, tempo, and rest.
The difference is the exercise selection and how it is performed.
This is where it is variable dependent on your body’s current ability and exercise selection.
Example -
Pistol Squat isometric hold in the bottom of the squat – stable platform – 20 seconds time under tension
vs
One Leg Balance on a foam piece or half bosu-ball – unstable platform – 20 seconds time under tension
