When programming strength training, it makes sense to look at the characteristics of the load. These stress characteristics are essential control variables that are used to design the training in a target-oriented manner. The stress norms include (Hottenrott & Neumann, 2016):

• What is the number of trainings within a certain period of time?
• In most cases: How often do you train per week? or How often is a muscle group trained within a week?

Strength endurance training forms the basis for developing strength. Overall, both general and local endurance are improved. The method requires moderate use of force in the range of 50 to 65% of the maximum force (one repetition maximum, 1 RM) with a high number of repetitions of well over 15 repetitions. In order to sustainably develop strength endurance, at least 8 training units should be completed within 4 weeks (Hottenrott & Neumann, 2016). The literature shows many similarities with regard to strength endurance training. However, there are small differences here and there. The table above shows you the basic characteristics of strength endurance training.

The aim of muscle building training, as the name suggests, is to increase muscle mass. This also results in an increase in maximum strength. Hypertrophy training involves repetitive submaximal exertions of 65 to 85% 1RM for 6 to 12 (-15) reps. When training, a slow execution of the movement can be beneficial in order to further maximize the training effects while keeping the stress on the joints relatively low. However, excessively slow movement speeds can reduce the rate of force generation, which can negatively impact athletic performance. There is also largely agreement on the characteristics of hypertrophy training. The table above presents common characteristics.

Actual strength training involves training of the intramuscular coordination. The training increases maximal strength by improving recruitment, frequency & synchronization of motor units. Maximum loads of over 85% 1RM (< 6 repetitions) and an explosive use of strength are required for this. The rest periods are designed generously. 3 to 5 (6) minutes is considered useful.

It should be noted that the strength training methods just mentioned are very well suited to training the respective training areas. However, rep ranges or maximum strength percentages are not hard-lined boundaries. Example: If you want to build muscle mass, you can follow the hypertrophy method and aim for perhaps 6 to 8 reps to failure in each set. In the long term, however, this will probably also lead to a significant improvement in muscle strength, i.e. your maximum strength. Strength endurance probably won’t benefit as much from this rep range. Another example: You do 12 to 14 repetitions for a long time in strength training. Your body will then likely respond with hypertrophy. Your muscular endurance will certainly improve to a certain extent. Your overall muscle strength is likely to improve to a lesser extent with this relatively high rep range compared to 6-8 reps. The following illustration is intended to clarify this again and is more characteristic of the advanced athlete. Beginners are likely to benefit even more from increased maximum strength at a higher rep range (Hoffman, 2012).

The aim of explosive strength training is to develop strength as quickly as possible. Non-maximum loads are moved explosively at 30 to 60% 1RM. It is important that you do not train to the point of exhaustion and that you also ensure a relatively long break.

This method is about the development of force in the stretch-shortening cycle (SSC). If a muscle is stretched during a dynamic movement and then shortened very quickly, the muscle-tendon unit (including connective tissue) can e.g. allow the resulting energy to flow into the movement and thus generate a greater impulse. The goal of reactive strength training is to optimize work in the DVZ. A distinction is made between short cycles (< 200 ms; training with knee lever runs, drop jumps from a small height, such as 40 cm) and long cycles (> 200/250 ms, training with squat jumps, etc.). Resting 2 to 3 minutes between sets is appropriate.