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Tip #3: More Reps for Endurance. Strength and endurance can be developed by performing the highest number of repetitions of an exercise using a weight that represents approximately 40 percent to 65 percent of your maximum weight threshold.
When athletes train, we do basically three things: 1  Develop muscles to provide more force and/or more efficient use of force. 2  Train motor and muscle skill patterns to more effectively execute a sports skill. 3  Train energy systems to be more effective and efficient at producing ATP.