We exercise to increase our strength. The three forms of strength are power, stamina and endurance. Strength is determined by the muscles and the fibers that compose them. Each form of strength has a dominant muscle fiber. Endurance depends on slow-twitch fibers, stamina depends on mid-twitch fibers and power depends on fast-twitch fibers. The form of exercise determines the effect on the muscles. Cardio exercise develops the slow-twitch fibers; power exercise develops the fast-twitch fibers, and stamina exercise builds the mid-twitch fibers.

To increase strength (the capability) of our muscles, they must be exercised to some near maximal effort to cause a training effect. So training must be with progressive intensity in order to become stronger. The challenge for the training program is to develop some program that provides this progressive element.   

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