A training protocol involving lifting a weight that can be lifted 12-20 times for only three reps, with a one-minute rest between exercises, repeated over multiple rounds, develops strength endurance applicable to combat, team sports, and real-life tasks like moving furniture.

“so you take imagine taking a weight that's that you can lift maybe uh 12 to 20 times and you lift it about three times rest for a minute and do it again and again and again this is very much like a blue color workers um day and you're not seeking pump whatsoever but as a result you're going to develop that that type of endurance that repeats strength endurance that very much is applicable to most combat and team sports and also for the real life whenever you are moving uh Furniture”