Generally, activities of longer duration require more muscle endurance. You should modify your training programs according to the principles of strength and endurance specific to mission requirements.

Muscle strength and endurance are both essential for extreme fitness performance. Muscular strength is also required for many team sports. Muscular endurance is needed when work is required over longer periods of time.

The goal of calisthenics workout programs should be to develop complete muscular fitness (i.e., strength, endurance, and power). Muscle strength provides the foundation for muscle endurance and power. An adequate strength base not only improves performance, but also decreases the likelihood of injury.

For this reason it is recommended that at least two strength workouts (low-repetition [10-12 reps], high resistance exercises per muscle group per week), be part of your calisthenics workout programs.

Traditional calisthenics workout programs performed two to three times a week will develop and maintain muscle endurance. Plyometric exercises when necessary, can also be used to develop muscle power.

Training schedules, lack of exercise equipment, and inadequate nutrition can keep you from maintaining required fitness levels.

Calisthenics workout programs, however, are practical for almost any situation because they can be performed anywhere with minimal equipment. Moreover, calisthenics workout programs can also be modified to provide a strength workout.

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