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

The Paul Weber Podcast

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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.