Mike:
a specific weightlifting endurance type of program. The intensity of the lift may make it worthwhile, but I think a better power endurance routine for the amount of time used would be one that is skipping, bounding, or running for 12-20s reps. For the session to be really working on power then either rate or weight lifted need to be controlled.
Can you expand on how / why it needs to be controlled?
I personally don’t really think power-endurance is effectively trained with weights beyond 5 or 6 reps for most types of athletes. If you are going to work power endurance beyond 8 reps then you have to start doing body weight type activities or medicine balls.
An external load can easily be lighter than bodyweight, with this in mind what’s the qualification for you? For example, what if I wanted to do incline press for speed with a light weight? That’s lighter than BW. How would a bodyweight activity be better? Also, a run of 12-20s would have way more ‘reps’ than 8 if we consider foot contacts a rep.
For power endurance work to be effective I think the rate has to be near consistent throughout the duration of a set.
Doesn’t there have to be some introduction of fatigue (and assumed [slight?] dropoff in rate) for endurance to be developed?
ELITETRACK Founder