Basically, you get what you train for. If you train the muscles to be explosive and produce as much force as possible for that is the adaptation you get.. If you train the muscles to be able to produce a force for a set period of time THAT is the result you get.Time( all things being equal) is the ultimate determinant of how much force can be produced as you can produce high levels of force but NOT for long periods. But whatever adaptation you are trying to elicit you have to create overload to advance the bodies past its current ability.
So the training is supposed to be hard to create that effect. Take the squat, for instance. If you do a proper power or Olympic style squat you get out of the bottom position because the stretch reflex from the muscles of the glutes, hamstrings and quadriceps contract when they are maximally stretched in the bottom position. This stretch reflex MAKES THE SQUAT EASIER.
If you take away that reflex, say by sitting on a box and releasing the leg tension, then the force required to overcome the static position is much higher than if you had “bounced “ out of the hole. If you increase your strength off the box when you go back and USE the stretch reflex you will find your squat is much easier than before. Of course this is assuming one maintains the ability to do the stretch reflex squat correctly.
Same with the bench. Pausing at the bottom and getting it stronger will make touch and go benches that much easier when that form is re used.
WSB and Louie always say if you are a sumo deadlifter you should train conventional because sumo is so bio mechanically efficient that it limits your ability to get stronger. You’re always in a good position with good leverage. Doing them off the blocks makes the bar seem at your knees when you go back to starting off the floor.
Same with swings. By applying compensatory acceleration techniques and driving down into the ground as hard as possible as long as possible for each rep, more force can be produced which means more mass can be lifted and more overload can occur. This is what will make you stronger and as we all know, endurance is built in the crucible of strength.
Using optimal mechanical positions to recruit maximal muscles to produce maximum force is not being inefficient , it’s using leverage and tension to produce overload. Big difference than inefficient form that cannot produce much force.
And of course the form one uses to run 400 meters is going to be different than the form one uses to run a marathon, although the marathoner will certainly benefit from knowing the best form to run his fastest 400.
Be able to do pushups with 200 pounds on your back and bodyweight reps will seem like a toy. If you’re not able to do a pushup with anything more than bodyweight then don’t count on too high a rep count on test. Getting your pushup or press or swing stronger and your endurance as well as your ability to produce more force will be increased. So whether you are going long or going short, harder is always better because....
Stronger is always better.