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Strategy #3: Improving Muscular Endurance
The goal here is to improve your ability to do many reps of an exercise, still at a higher force and
slower speed than would normally be used in your sport.
# of open dampers: the same or fewer than in Strategy #2.
# of reps: 20 or more.
Go for best average force.
Suggested Workout Frequency: One to three times per week. If you are lifting three
times per week and you find that you are reaching a plateau in your progress, try dropping one
session. If you are lifting just once per week and are not seeing progress, try adding a second
session.
Note on Making Damper Changes: The Force Monitor is self-calibrating so that it is
accurate regardless of damper settings. The built-in warm-up reps allow the monitor to adjust for
any damper changes before the set begins. For this reason, it is important that damper
changes be made before the warm-up cycle of a set.
Strategy #4: Improving Anaerobic Threshold
Both aerobic and anaerobic capacities begin to decline as early as age 30 and VO2 max decreases
about 1% per year after the age of 50. Anaerobic capacity deteriorates three times as fast. To
stimulate the anearobic energy systems, try to perform the following workouts once or twice a
week.
#1 DYNO Leg Press: Press as many reps with as high a power output as possible in 30
seconds followed by a two-minute recovery period.
#2 DYNO Arm Pull and Push: Same as above.
Note: Because the anaerobic energy systems are maximized at 40-60 seconds and because you
need sufficient time to clear and metabolize the lactate produced, all of these workouts will offer an
effective challenge to the anaerobic energy system.
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