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

Vital with Paul Weber

Muscle 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 Examples
1. Repeated, Heavy Olympic Weightlifting
Athlete A
1RM Clean 335 lbs
315 lb Clean = 94% of 1RM
Athlete B
1RM Clean 400 lbs
315 lb Clean = 78% of 1RM
If the study results replicated, Athlete B would outperform Athlete A in this test.
2. Strict HSPU
Athlete A
Bodyweight = 195 lbs
Max Strict Press = 240 lbs
Strict HSPU = 81% of 1RM
Athlete B
Bodyweight = 195 lbs
Max Strict Press = 205 lbs
Strict HSPU = 95% of 1RM
If the study results replicated, Athlete A would outperform Athlete B even though it is a “bodyweight” test.
3. Bodyweight pullups
Athlete A
Bodyweight 150 lbs
Weighted Pull-up 200 lbs
Bodyweight Pull-up = 75% of 1RM
Athlete B
Bodyweight 150 lbs
Weighted Pull-up 225 lbs
Bodyweight Pull-up = 67% of 1RM
If the study results replicated, Athlete B would outperform Athlete A even though it is a “bodyweight” test.
4. Box Jumps
Athlete A
Max Box Jump = 48”
24” Box Jump = 50% of Pmax
Athlete B
Max Box Jump = 53”
24” Box Jump = 45% of Pmax
This test would be approaching the 40% threshold, so the predictive power of Pmax is becoming less likely.
5. Wall Balls
Athlete A
Max Wall Ball Height = 30’
10’ Wall Ball = 33% of Pmax
Athlete B
Max Wall Ball Height = 35’
10’ Wall Ball = 28% of Pmax
Since the percentage of Pmax is significantly lower, maximal power is less predictive of muscle endurance performance. Athlete A has a chance.
6. Front Squats
Athlete A
1RM Front Squat 300 lbs
100 lb Front Squat = 33% of 1RM
Athlete B
1RM Front Squat = 400 lbs
100 lb Front Squat = 25% of 1RM
Since 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_Inf