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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.
Here are some principles you probably want to take on board before you start your strength program. Follow these principles and you will become stronger without affecting your sport-specific skill set, and stay injury free in the process. Principle #1 - Focus on the Sport. Strength training is supplementary. While having big numbers in the gym is good for your ego, no one cares about your bench press, squat, deadlift, or whatever numbers you get in the gym if you suck at your art or sport. Strength is just one facet of your training and one athletic attribute.