MARCH 2025 - BASE

BASE – Muscular Endurance & Volume Block: Strength That LastsIn strength training, endurance and volume often take a backseat to max strength and power. But building a strong foundation requires more than just lifting heavy—it demands control, muscular stamina, mobility, and resilience. That’s exactly what the BASE Muscular Endurance & Volume Block is designed to develop.
By integrating high-rep strength work (3x12 & 3x20), tempo control, unilateral stability, and FRC-driven mobility, this phase helps build strength that lasts, reinforcing joint health, posture, and movement efficiency.
In this article, we’ll break down why muscular endurance training is essential, how this block is structured, and why FRC mobility, core stability, and posterior chain strength are the keys to long-term success in strength training.

Why Muscular Endurance MattersMost people associate strength training with heavy, low-rep lifting. While that’s a crucial part of training, muscular endurance is the foundation of long-term strength and performance. Without endurance, the body struggles to maintain technique, control, and efficiency under fatigue.
Training for muscular endurance provides:

• Increased Work Capacity – The ability to handle more volume without burning out.
• Improved Recovery – Better stamina allows for faster recovery between sets and workouts.
• Stronger Tendons & Ligaments – Higher reps strengthen connective tissues, reducing injury risk.
• Better Muscle Activation – More time under tension promotes muscle growth.
• Improved Cardiovascular Efficiency – Muscles become more efficient at using oxygen, delaying fatigue.

By focusing on higher reps (3x12 & 3x20), tempo work, and progressive overload, the BASE block builds not just strength, but sustainable strength.

How We’re Progressing Strength & VolumeThe BASE Muscular Endurance & Volume Block is structured to develop muscular endurance, control, and movement efficiency.
Primary Lifts (Strength Work)

• 3x12 for Strength Endurance – Maintaining form under fatigue while progressively increasing load.
• 3x20 for Muscular Stamina – Building muscular resilience and reinforcing postural endurance.
• Tempo Training (Eccentric & Paused Reps) – Extending time under tension to strengthen tendons and reinforce technique.

Accessory Movements (Unilateral & Stability Work)

• Unilateral Focus – Exercises like split squats and single-arm presses improve balance, core engagement, and muscle activation.
• Core & Postural Strength – Reinforcing spinal alignment, breathing mechanics, and scapular control to prevent breakdown under fatigue.
• Posterior Chain Activation – Strengthening hamstrings, glutes, and lower back for better power transfer and movement resilience.

This ensures a well-rounded, structurally balanced progression, so strength is developed without sacrificing movement quality.

The Role of Tempo & Time Under Tension (TUT)One of the biggest mistakes in endurance training is rushing through reps without control. The BASE block incorporates tempo-based training to slow down movements, increase time under tension, and improve mind-muscle connection for better results.
Key Tempo Adjustments

• Eccentric Control (3-5s Lowering Phase) – Slows down the movement, increasing tension and strengthening connective tissues.
• Paused Reps (1-2s Hold at Bottom) – Reinforces stability, improves positioning, and eliminates weak points.
• Extended TUT in Higher Reps – Forces muscles to work harder for longer, increasing endurance and hypertrophy.

Slower reps lead to better control, more activation, and stronger lifts in the long run.

Why Posterior Chain & Core Strength MatterThe posterior chain (glutes, hamstrings, back) and core stability are essential for movement, posture, and injury prevention. In this phase, these muscle groups are prioritized to improve overall performance.
Why Posterior Chain Strength is Crucial:

• Stronger Squats & Deadlifts – A strong backside protects the lower back and improves force production.
• Better Posture & Reduced Pain – Strengthening postural muscles reduces shoulder rounding and lower back pain.
• Core Stability for Movement Efficiency – A stronger core leads to better control in every lift.

Key Posterior Chain & Core Exercises in the BASE Block:

• Romanian Deadlifts (RDLs) – Focus on hamstring and glute engagement with controlled eccentric loading.
• Hip Thrusts – Builds glute power and pelvic stability for stronger lifts.
• Hanging Leg Raises – Strengthens the deep core and hip flexors for better control.
• Anti-Rotational Core Work – Improves spinal stability and movement integrity.

A stronger posterior chain and core ensure that strength remains consistent under fatigue.

The Role of FRC in Strength & MobilityOne of the biggest game-changers in this block is integrating Functional Range Conditioning (FRC) principles into every warm-up and cooldown.
Why Mobility Matters in Strength Training:

• Increases Joint Health & Longevity – Stronger, more mobile joints lead to better movement efficiency and fewer injuries.
• Unlocks End-Range Strength – Strengthening muscles in deep ranges of motion leads to better flexibility under load.
• Improves Lifting Mechanics – More mobility allows for deeper squats, better overhead positioning, and safer lifts.

FRC Mobility Focus in the BASE Block:

• Thoracic Spine Mobility – Improves posture, rotation, and overhead strength.
• Hip Mobility & Stability – Enhances squat depth, glute activation, and movement control.
• Wrist & Shoulder Mobility – Supports pressing movements, grip strength, and overall durability.

Controlled Articular Rotations (CARs), PAILS/RAILS, and end-range isometrics are included to reinforce joint stability and make strength gains more sustainable.

Common Mistakes & How to Fix Them

• Going Too Heavy Too Soon → Start lighter and focus on endurance.
• Rushing Through Reps → Control every phase, especially eccentrics.
• Ignoring Mobility Work → Commit to FRC warm-ups and cooldowns.
• Neglecting Core & Postural Muscles → Train the midline and back consistently.

Why This WorksThe BASE Muscular Endurance & Volume Block is designed to:

• Increase muscular endurance & stamina with higher rep ranges (3x12 & 3x20).
• Build mobility & joint resilience using FRC-driven warm-ups & cooldowns.
• Strengthen postural muscles & core for better posture & injury prevention.
• Reinforce posterior chain activation to improve movement longevity.

This block isn’t just about getting through workouts—it’s about building a foundation that supports long-term strength, mobility, and performance.

Ready to Build Strength That Lasts?The BASE Muscular Endurance & Volume Block is where endurance, mobility, and strength come together.

• Better endurance & movement quality
• Stronger mobility & control under fatigue
• More balance, stability, and core strength

A stronger foundation leads to better performance in every aspect of training. Let’s get to work.