Understanding Strength Part 6 - Sub Max Effort Training.

Sub maximal strength training is a method that involves lifting weights below maximum capacity. Unlike max effort training, which focuses on lifting heavy weights for low repetitions, and dynamic effort training, which emphasises speed and explosiveness, sub maximal strength training focuses on lifting weights that are challenging but not maximal. Sub maximal sets are usually performed with loads ranging from 40%-80% of one rep max.

One of the main goals of sub maximal strength training is to build muscle endurance and improve muscular stamina. By performing multiple repetitions with sub maximal weights, individuals can increase time under tension and stimulate muscle growth. This type of training is particularly beneficial for individuals who participate in endurance sports or activities that require sustained muscle effort.

Sub max strength training also plays a crucial role in the overall development of strength and power. While max effort training focuses on lifting near maximal loads to increase strength, sub max training allows individuals to focus on technique, control, and muscle activation. By lifting weights that are challenging but manageable, individuals can work on their form and ensure proper muscle engagement, which can enhance performance and reduce the risk of injury.

In terms of its relation to max effort training and dynamic effort training, sub max training complements these methods by providing a different stimulus for strength development. Max effort training focuses on increasing ‘muscular contractile force’, while dynamic effort training targets speed and explosiveness. Sub maximal training bridges the gap between these two methods by allowing individuals to train with weights that are moderately challenging (in some cases to muscular fatigue) improving muscular endurance.

When used in conjunction with max effort and dynamic strength training, sub max training can be highly effective for contact sports, combat sports, and endurance athletes. When combined with max effort and dynamic strength training, sub max training complements the overall training program by providing a balanced approach. Max effort and dynamic strength training focus on developing explosive power, strength, and speed, while supporting the development of endurance, technique, and injury prevention. The combination of these training methods ensures athletes have a well-rounded fitness foundation that is essential for success in contact sports, combat sports, and endurance events.

Sub maximal training is highly effective for contact sports, combat sports, and endurance athletes when used in conjunction with max effort and dynamic strength training. 

Improved muscular endurance: Sub max training helps improve muscular endurance by increasing the ability of your muscles to perform repetitive contractions over an extended period of time. This can be particularly beneficial for athletes or individuals engaged in activities that require prolonged muscle exertion.

Increased muscle hypertrophy: While sub max training to may not directly stimulate maximal muscle growth like heavy lifting, it still provides sufficient stimulus to promote muscle hypertrophy. This can lead to an increase in muscle size and strength.

Reduced risk of injury: Sub max training allows you to push your muscles to fatigue without reaching the point of complete failure. This can help minimise the risk of injury and push your muscles to their point of fatigue.

Enhanced recovery: By not pushing your muscles to complete failure, sub maximal training allows quicker recovery between workouts. This can be particularly beneficial for individuals who have limited time for recovery or who are engaged in other physical activities or sports.

Sustainable training approach: Training sub maximally offers a more sustainable approach compared to constantly pushing your muscles to their absolute limits. It allows you to train consistently over a longer period without experiencing excessive fatigue or burnout. It helps athletes build endurance, improve technique, and reduce the risk of injury, ultimately enhancing their overall performance and success in their respective sports.

Benefits of sub maximal unilateral training: Sub max training can be implemented as unilateral training as an accessory to other training factors to improve balance, stability, muscle symmetry, offer reduced risk of muscle imbalances and injury.

It's important to note that sub maximal strength training should be performed with proper technique and under the guidance of a qualified strength and conditioning professional. Gradually increasing the intensity and volume over time which can lead to significant strength gains, injury prevention and improved performance.

Sub maximal strength training is a valuable training method that offers unique benefits in the realm of strength and conditioning. By focusing on lifting weights below an individual's maximum capacity, sub maximal training improves muscle endurance, enhances technique and control, and complements max effort and dynamic effort training methods. Incorporating sub maximal training into a comprehensive strength training program can help individuals achieve their performance goals and optimise their overall strength and power development.