Intensity is a critical factor. For boosting running economy and performance, the evidence points towards:
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High-Load Training (Heavy Resistance): Using weights that are ≥80% of your 1-repetition maximum (1RM) is frequently shown to be more effective than lower intensities. This typically means working in a lower rep range (e.g., 1-6).
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Explosive/Power Training: For plyometrics or explosive lifts, the focus is on moving lighter loads (or bodyweight) at maximal velocity.
If you're new to strength training, it's crucial to start with lighter loads to master proper exercise technique before increasing the intensity.