What is the repeated effort method, why is it important, and how do we incorporate it into our programming?
Key Takeaway
The Repeated Effort Method is when a trainee lifts submaximal weights for higher repetitions, usually for multiple sets, to at or near failure. The Submaximal effort method is the same idea, except you do not go to failure.
This is typically used to build muscle and is often seen in traditional bodybuilding programs. In application, the rep ranges employed are dependent on the exercise or tool used and the goal of the session.
Although muscle building should not be the primary focus for Tactical/First Responder populations it is still important. Looking “fit” will certainly impact how you are viewed when patrolling the street. Having a physical presence may give pause to someone who is thinking about running from you or fighting you. This also goes for your everyday interactions with the public. These people should see their tax dollars going towards a fit Police force…look the part. There are performance reasons as well that we will get to below.
How Do We Use It?
Vanity aside, this is also an opportunity to improve tendon health, weak points, and build work capacity. Typically in our programming, the primary place we use this method is the accessory work where we build strength and muscle in the areas that support the progression of our main compound lift.
Below is an example of the first session right after our deload week coming up Monday:
The “D” movements all focus towards higher reps to build muscle and stability in the regions that are going to support quality movement for total body strength. We do use phases where we focus on targeting the upper and lower body on dedicated days, but for both phases 1 + 2 of Enduring were are using this approach as we head towards 2026.
Although the “C” movements are still repetition focused, they are lower in reps and nowhere near failure, as this is used to help us move better between our big lifts and assist us with maintaining proper form.
The other reason the repeated effort method is important is because we can use it to help lay the foundation for heavier lifting in the future.
Jumping right into heavy doubles, high intensity jumps, sprints, etc…can often be leading us towards injury if we don’t take the time to build the foundation with submaximal work or repeated efforts methods.
This style of training will help prepare our muscles and tendons for the force that is to come, as well as the stress that will undergo during events on the street or battlefield.
Closing
In our last article, we talked about the traditional Max Effort Method and how we modify it for this population. You’ll notice that our modification looks somewhat like the textbook definition of the repeated effort method. This is true…as we often don’t work up to a heavy single rep.
However, by keeping the reps under 5 we’re still getting in heavy work and then taking advantage of the benefits of higher rep ranges like we discussed in this article. Please, if you have questions about our program, my articles, or even general concepts, comment below or send me a message on Instagram.
Stay safe.
