Components of Resistance Training
Resistance training covers a wide variety of different exercises that focus on different end goals, meaning some exercises will help improve your cardiovascular while others will help your muscle endurance. This means that there are different components to each form as well and some forms of resistance training will be more important to others depending on what their goal is.
Speaking in terms of weight training however, theirs muscle power(or strength) and endurance. They're all similar to each other in some ways and different at the same time. Muscle power referres to the ability to exert a maximal force in as short a time as possible (accelerating, jumping and throwing implements. Muscle power is built by lifting heavier weights that your muscles are not use to, forcing them to exert maximal force. By doing this your muscle will adapt to the increase in the weight, rebuilding stronger and larger. How this works is by performing exercises such as bench press by using a weight that you can only perform 3-6 repitions and 3-4 sets. Although you may feel the reps are too little, if the intesnsity isn't high enough and it's too easy, bump the weight up to whatever is challenging.
Here's a schedule for muscle power: http://www.muscleandstrength.com/workouts/4-day-power-muscle-burn-workout-split.html
Muscle endurance is the ability of a muscle or group of muscles to sustain repeated contractions against a resistance for an extended period of time. This is achieved by unlike muscle power, lifting heavier weights but performing a higher amount of repetitions. This and cardiovascular go almost hand in hand. The endurance allows your muscles to perform the tast for longer amounts of time while your heart allows more blood to cycle through your body with less effort, giving your muscles the oxygen needed to perform the action.
Here's a schedule for muscle endurance: http://www.sport-fitness-advisor.com/muscular-endurance.html
Speaking in terms of weight training however, theirs muscle power(or strength) and endurance. They're all similar to each other in some ways and different at the same time. Muscle power referres to the ability to exert a maximal force in as short a time as possible (accelerating, jumping and throwing implements. Muscle power is built by lifting heavier weights that your muscles are not use to, forcing them to exert maximal force. By doing this your muscle will adapt to the increase in the weight, rebuilding stronger and larger. How this works is by performing exercises such as bench press by using a weight that you can only perform 3-6 repitions and 3-4 sets. Although you may feel the reps are too little, if the intesnsity isn't high enough and it's too easy, bump the weight up to whatever is challenging.
Here's a schedule for muscle power: http://www.muscleandstrength.com/workouts/4-day-power-muscle-burn-workout-split.html
Muscle endurance is the ability of a muscle or group of muscles to sustain repeated contractions against a resistance for an extended period of time. This is achieved by unlike muscle power, lifting heavier weights but performing a higher amount of repetitions. This and cardiovascular go almost hand in hand. The endurance allows your muscles to perform the tast for longer amounts of time while your heart allows more blood to cycle through your body with less effort, giving your muscles the oxygen needed to perform the action.
Here's a schedule for muscle endurance: http://www.sport-fitness-advisor.com/muscular-endurance.html