Training Goal Load Sets Repetitions Speed of Repetition

Strength 80-100% RM 3-6 2-10 Slow

Power & Speed 40-80% RM 3-5 10-20 Fast

Endurance 40-60% RM 3 10-30 Medium

Strength: Requires slow exercise to work the whole muscle evenly at close to maximum load (ie. high % repetition maximum [RM]) which necessitates a low number of repetitions.

Power & Speed: Resistance training needs to generate quick movements as it is specific to the training goal at relatively mid-range load to allow the appropriate number of repetitions to develop a learned explosive contraction of the muscle.

Endurance: The high repetitions develop muscular endurance which is performed at desired exercise speed (medium). This necessitates a relatively low load to enable multiple contractions required for endurance.

b. A football team has been participating in a resistance training program for one month. Their coach says that the players are no bigger than they were at the...