Strength Training for Endurance Athletes Contributed by Vic Brown Aug 29, 2008
Popular endurance
activities such as running, swimming, cycling, ultra events and adventure
racing all require a combination of speed, strength and stamina. Important, yet
often neglected, strength training prepares the body for the rigors of training
and racing. It combats factors that contribute to overuse injuries,
encourages bone health and counteracts muscular imbalances. Strength training
can enhance aspects of aerobic and anaerobic endurance. It can boost lactate
tolerance, delay fatigue and improve running economy, which allows an athlete
to use less energy and therefore less oxygen.
All these benefits and strength training is still overlooked
when endurance athletes make time to train? A common opinion among endurance
enthusiasts is that any additional free time should be devoted to swimming,
biking or running. If not time, then knowledge is the obstacle. How do you add
a strength training component to your training?
Tradition vs. Function
Depending on which sport you do, its important to determine
what repetitive movements may lead to overuse injuries and build your strength
plan around corrective exercises.
What strength movement patterns best serve swimming, biking,
or running? Balance, stability and a strong core for all of them; biking and
running are single leg movements and require a great deal of leg and hip
strength and power; swimming requires a lot of upper body strength and power,
but it also uses a great deal of core strength and rotation.
The goal is to perform exercises that simulate the movement
you do in your sports such as a walking lunge for running or pull-ups for
swimming. Do not isolate or train muscle groups individually. Choose exercises
that will link the bodys entire kinetic chain.
Perform free-weight exercises while standing on the ground
to help work out your stabilizing muscles. For this reason weight machines are
not a good idea because they limit the amount of stabilization you need to do
to lift the weight, creating weak spots by building muscles without building
stabilization muscles. Training with equipment like dumbbells, medicine balls,
stability balls and various resistance bands will facilitate balance,
stabilization, strength, and flexibility all at once. A split squat with an
overhead press, a lateral lunge with a belly press, and a push up with a
dumbbell row are a few effective exercises to incorporate into your training
plan. To learn more and see how to do these moves, see metrosportsny.com.
As a matter of opinion, many endurance athletes border on
over reaching or overtraining. Remember that the effects of fatigue are
cumulative. Proper rest is important. Recovery allows the body to adapt to the
previous phases of work. Do not lift weights on your rest days or simply add
strength training on top of your endurance training. Include strength training
when adding up total training hours per week (volume).
A proven method to help athletes achieve peak levels of
New England Sports http://www.newenglandsportsmag.com Powered by Competitor.com Generated: 15 November, 2008, 13:48 fitness and prevent overtraining is periodization. A periodized training plan
(outlined in the chart) allows you to manipulate training volume, intensity and
specificity during different phases of the training year. A comprehensive
strength training program should meet the specific needs and demands of the
sport or event you are training for. More importantly is developing a practical
approach to meeting your real world logistical responsibilities and concerns.
Adhering and making strength training a priority in your program will keep you
healthier and put you in position to have your most successful season yet.
Vic Brown is the Associate Strength & Conditioning Coach
at Boston University and an Assistant Coach for Ali Winslow Sports, a triathlon
and endurance athlete coaching service.
A Practical Approach to Strength Training for Endurance
Athletes Eight ways to make it work with your training schedule
1. MAKE IT A PRIORITY
Schedule strength training sessions into your weekly planner
just as you would swimming, cycling, or running workouts and any other
appointment or meeting. Writing the workout down gives a sense of
accountability making you more likely to do it.
2. CHOOSE AN APPROPRIATE VENUE
Find a gym that will fit your needs. Many fitness centers
have a pool, cardiovascular equipment and a strength training area. This
provides an opportune venue for linking workouts together and presents a
convenient site for establishing time blocks.
3. HOME GYM
Many highly effective exercises can be performed using
equipment that can be purchased for a nominal amount: pair of dumbbells,
stability ball, barbell, or using ones own body weight. Performing your
strength training routine at home eliminates driving time to the gym and
lessens the possibility you will miss the workout.
4. PIGGYBACK WORKOUTS
Link your endurance workouts together with strength
training. Perform strength work immediately after your aerobic session. Oxygen
consumption remains elevated longer when aerobic training precedes strength
training providing a greater fat burning benefit.
5. DISTRIBUTE AND ESTABLISH TIME BLOCKS
Time-based programs allow for effective time management.
During the off-season, a workout could consist of a 30-minute swim followed
immediately by a 30-minute strength training session. When transitioning into
pre-season training, this time block may shift to a 45-minute swim and a
15-minute strength training session.
6. TRAIN LIKE AN ATHLETE
Use ground-based multi-joint exercises; exercise performed
standing while requiring movement across two or more joints. They provide more
muscular stimulation and often link the bodys entire kinetic chain from head
to toe while engaging your core. Isolation is out. Choose exercises based on
the movement patterns of your sport.
7. PAIR OR TRIPLE UP ON EXERCISES
New England Sports http://www.newenglandsportsmag.com Powered by Competitor.com Generated: 15 November, 2008, 13:48 These methods will decrease overall training time and allow
you to train a particular movement while simultaneously allowing for rest.
Super Sets: Choose two exercises of opposing movements and perform them
back-to-back without any rest. For example, super set push and pull exercises
such as a dumbbell bench press lying on a stability ball with a dumbbell row.
Pair Exercises: Pair upper and lower body exercises. For example, perform a