In the beginning, when you start out in CrossFit, functional fitness, or strength sports in general and join a box or a fitness class, all the jargon can be a bit confusing. Especially if you are completely new to the field, you might hear terms like AMRAP, EMOM, core training. Sure, you might know a term like WOD, which stands for Workout of the Day. But if you have never done an AMRAP, or the trainer suddenly calls out that a quick Tabata is up next to wrap things up, you will be glad if you have already familiarized yourself with the most important training methods and terms beforehand. Today, we present ten of the most common training methods to you.
Is there a single best training method?
There is no single "right" training method to gain more strength endurance. Every method has its place. And even if you have a favorite method, it is advisable to try other training methods as well. Each has its advantages and, above all, challenges you and your body in a completely different way. Just because one training method works best for your workout buddy does not mean the same applies to you. Feel free to experiment and vary your training. Depending on whether you are currently in a phase where you want to focus more on endurance or build more strength, you can choose different methods.
Below, we introduce ten methods to you.
1. HIIT
This abbreviation stands for High-Intensity Interval Training, in English High Intensity Interval Training. It is a classic in strength endurance training and means alternating intense, short workout intervals with a subsequent recovery phase. You train in intervals, constantly switching between intense effort and a rest period or slow movement. On average, the work phase lasts between 15 and 60 seconds.
2. Strength endurance training
Strength endurance training is considered a separate method in strength training. For this you need a weight with which you can complete 12 to 15 repetitions. After that you have a one-minute break to recover before doing the next set.
3. Circuit training
You might remember the term from your school days, when circuit training was usually a rather unpopular gym class. You work through different stations, always in a circuit. That's where the name circuit training comes from. You can proceed very individually, for example setting a training focus for the class and tailoring the individual stations to it. Or you can design the circuit as versatile as possible, making sure to alternately target major muscle groups and alternate between strength exercises and cardio exercises . Often there are several rounds. The number of stations can also vary, usually between four and ten. But everything can be set up completely individually. In the box, we usually had a circuit consisting of five stations. There were then four, five, or six rounds with a one or two-minute rest between each round.
4. Tabata
A Tabata is a super short, highly intense, and effective workout. It is a variation of HIIT, high-intensity interval training, but it only lasts four minutes. A classic Tabata has small intervals structured as follows: 20 seconds of exercise are followed by 10 seconds of rest, which are usually used to prepare for the next exercise and get into position. This takes place eight times, so 8 x 30 seconds. That adds up to a total of 4 minutes in which you give it full speed during the work phase. You can also make the whole thing more varied and, for example, always use the same exercise instead of eight different ones. That challenges you in a completely different way. Or put together an ab Tabata consisting solely of ab and core exercises like crunches and planks, and then do two Tabata rounds of it.
5. AMRAP
Also popular and frequently used as a training method in CrossFit or functional fitness boxes is AMRAP. The abbreviation stands for As Many Rounds/Repetitions As Possible. Here, the goal is to challenge intensity, endurance, stamina, but also your mental strength. It works as follows: You have a set of specified exercises that you must complete with a certain number of repetitions within the set. Once you have completed all exercises, you start from the beginning. All of this takes place within a set amount of time, and you take as few and as short breaks as necessary. You count the completed full rounds as you go. A possible simple example would be: 30 minutes total time for 20 jumping jacks, 30 wall balls, and 50 sit-ups, which you repeat as many times as possible.
6. EMOM
Also popularized by CrossFit is the EMOM training method. The acronym stands for Every Minute On The Minute. Here, you are given a specific set of exercises with their repetitions that you must complete within one minute. It is crucial to perform the exercises with clean technique and full range of motion every time. So no cheating! The exercises should be chosen so that they are easily achievable within the minute. If you finish faster, you get a short breathing break for the rest of the minute. Right at the start of the next full minute, the round starts again. You do this for a set period of time (popular options are 15, 20, 25, or 30 minutes).
7. The Pyramid
With this training method, you increase your repetition count after each round. This is sometimes also referred to as a ladder. Example: You start with one repetition, take a short break. Then two repetitions follow, then three, etc., until you reach ten, and then the count goes back down to one. How far up you count the pyramid or how large the increments are is up to you. For instance, you can count up to 20 or 30, and there are also variations that count up and down in increments of two.
8. Drop Sets
In a drop set, you start with your maximum repetition count for each exercise. This is followed by as short a rest as possible, and then you start another round. With each round, your maximum repetition count decreases only as much as you can still perform cleanly until you reach your performance limit.
9. METCON
MetCon is the term for Metabolic Conditioning and also originates from the CrossFit scene. It consists of a number of exercises, usually two or three, that are trained in sets over a specific period of time without breaks. The goal is to increase energy reserves in the body and use them more efficiently. So you give full effort over a predefined period of time. In doing so, you train both your strength and your endurance.
10. MICT
This acronym stands for Moderate Intensity Continuous Training. Sometimes it is also called MICE, Moderate Intensity Continuous Exercise. It basically forms the counterpart to HIIT. While during High Intensity Interval Training you train at your limit the entire time, MICT is designed to keep you continuously in the moderate range during exertion. You can easily manage an exercise during workout time and last the entire duration without being at the upper limit of your capacity.
FAQ: Frequently asked questions about strength endurance training
What is the difference between strength training and strength endurance training?
The number of repetitions. Pure strength training works with heavy loads and few repetitions, strength endurance with moderate loads and many – usually 15 to 25 per set with short rest periods. This trains the ability to apply strength over a longer period.
How often should you train strength endurance?
Two to three times a week with at least one day of rest in between. Because the loads are lower, the body recovers faster than after heavy strength training – daily training still does not make sense.
What is better for beginners: HIIT or circuit training?
Circuit training. The strain is more even, technique can be learned at a calm pace, and the dropout rate is lower. HIIT works quickly, but often overwhelms beginners – and a method you give up after two weeks doesn't work at all.
How long should the rest between sets be?
Short – 30 to 60 seconds. That is precisely how strength endurance differs from heavy strength training, which requires two to three minutes of rest. Incomplete recovery is the training stimulus here, not a mistake.
Do you need equipment for strength endurance training?
No, your own body weight is enough to get started. Equipment makes the load planable and allows for finer progressions – which becomes important as soon as body weight alone no longer provides a stimulus.
How do you progress correctly?
Always just one variable at a time: either more repetitions, more weight, or shorter rest periods. If you increase everything at once, you won't know afterward what worked – and you'll overload yourself faster.
