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Message: <blockquote data-quote="DashingGeek" data-source="post: 3287959" data-attributes="member: 166184">I wouldn't use 3x10 for endurance. Not enough reps, but endurance amount of reps can make you week. The problem is unlikely to be endurance in specific muscles, ie doing 30-40 reps of bench or something won't help.  Being stronger will help endurance, also training the energy systems will improve your endurance. If your not putting in road work you need to do that as well as some form of HIIT.  Then you will have the lungs and legs to keep on. To have the muscles to keep on I personally like complexes for conditioning.  Varying from 3 reps a movement to 7-8. Training strength in a limited movement has a big carry over, treating endurance the same has not IMO.Also I figure you've started grappling, roll more, you will develop some serious muscular endurance.</blockquote>