Different strength types and how to train for them

Strength type	Primary purpose	Most commonly used weight training system	Common sports applications
Strength endurance	To develop muscles’ ability to produce repeated contractions under conditions of fatigue	High reps, 15 plus with light loadings, 30-50% 1RM and short recoveries	Field sports, rowing, martial arts
Power	To enable fast and powerful movements to be produced	Medium number of reps, 6-10 with medium to heavy loadings, 70-80% 1RM	Sprints, long jump, football, javelin, shot put
Maximum Strength	To enable maximum loads to be lifted	Low numbers of reps 1-5, with heavy loading, 80-100% 1RM	Power lifting, Olympic lifting, shot put
Size with strength	To increase muscle size	Medium to high numbers of reps, 8-12 with medium to heavy loading, 70-80% plus of 1RM	Bodybuilding or sports such as American football where increased size is a valuable asset