The Power Behind High Reps and Short Rest Strength Training

First things first, we've got some results from the Optional but not so Optional Finisher for Workout 1. This Finisher consisted of 6 BodyWeight Reverse Lunges and 20 Crunches, complete as many rounds as possible in 5 minutes.

5 Rounds - Verna "Bruno" "The Terminator" (Seems like a different one every week)

6 Rounds - Mikey "White Chocolate"

9 Rounds - Natalie "I'll adopt any dog"

12 Rounds - Kate "Luis' Favorite" (if anyone beats this, I would highly suggest being quiet about it, cuz she'll find you)

Legion,

If you’ve been with us for a while, you’ve noticed that not every phase at Lift Legion is built around lifting heavy with long rest breaks. Sometimes, we shift into phases that feel more intense in a different way — higher reps and shorter rest periods (about 45 seconds).

So why do we do it?

Because true strength isn’t just about what you can lift once — it’s about how well your body moves, recovers, and endures over time. We commonly refer to it as engine building, or Lift Legion Miyagi often says, "strong engine, even stronger can lift more."

Let’s break it down:

1. Why High Reps and Short Rest Strength Training?

   1. Muscle Endurance (bruh😎, getting enduranced): High reps challenge your muscles to stay under tension longer, improving endurance and pushing your work capacity.

   2. Time Under Tension (TUT): This method increases the total time muscles are actively working, which is crucial for growth and joint health.

   3. Mental Toughness: Short rest teaches you to stay composed when you’re tired — a skill that carries over into strength phases when the weights get heavier.

   4. Building a Stronger Base: Before you climb to higher peaks in strength, you need a solid foundation. High-rep phases strengthen connective tissue, support joints, and improve movement quality.

How This Phase Sets You Up for Success

This phase is all about getting the reps while working on full range of motion or full depth. Without phases like this, your heavy lifting phases later would be harder, riskier, and less productive.

Stronger movement patterns. Better conditioning. Higher ceiling for strength.

When you feel your muscles burning and your lungs working, remember: this isn’t just a workout. It’s training your body to recover faster, perform better, and grow stronger than before.

Legion Focus This Week

• Hit your rep targets.

• Stick to the 45-second rest.

• Own the tempo. Then utilize that 45 seconds to incorpoate deep breathing, in through the nose, out through the mouth. The goal is to reduce that heart rate as much as you can before starting the next set.

“Strength is built by effort, not just by load.”

“Strength is built by effort, not just by load.”

See you on the floor, Legion.

Let’s put in the work.