STRENGTH QUALITY INTENSITY REPS TIME UNDER TENSION

Relative Strength 85-100% 1–5 1 – 20 sec

Functional 79-84% 6–8 20 – 40 sec
Hypertrophy
Hypertrophy 70-78% 9 – 12 40 – 70 sec
Strength Endurance 30-69% 13 + 70 sec +

USING STRENGTH QUALITIES IN PROGRAM DESIGN

The table above oulines how each strength quality relates to TUT, reps and intensity

In program design, when you target a specific strength quality, ít’s very important to follow the
appropriate training parameters. Later in this manual we will take a closer look at each of these loading
parameters. Which are reps, sets, tempo, rest, frequency and exercise selection.

Although there are four muscle fiber types, this does not mean that a specific sport or physical activity
uses only one type of muscle fiber