7/13/2023 0 Comments Strength and endurance workoutsNone of the programs supported the type of comprehensive training system necessary for serious recreational and competitive endurance athletes. Some programs did attempt to provide strength standards, however they were entirely inadequate for elite performance. What’s more, other programs consisted of the types of machine-based exercises that you might get for free with a gym membership. Others offered bootcamp-style circuit classes, which do not offer the sport-specific strength work needed for endurance performance. Some programs offered little more than physical therapy exercises or bodyweight calisthenics. Furthermore, most were outdated and/or written for the casual athlete. Through my research, I found few resources on endurance-specific resistance training-especially for ultra and Ironman distances. RELATED: Strength Training for Triathletes These populations typically have less muscle and strength relative to younger male athletes, which could predispose them to greater injury risk and a loss in performance. Strength training for endurance athletes has proven to be a crucial component for longevity and healthspan both in sport-specific performance, as well as in an athlete’s post-competitive years.Ī progressive strength training program is particularly essential for juniors, adults over the age of 50, and female athletes. I asked questions like: “How much and what kinds of strength training would be important?” After reading the scientific literature, as well as consulting with coaches and athletes over several years, I’ve found that a comprehensive strength program-one that emphasizes improvements in movement quality, strength, and power-is not only paramount for performance, but it is also an important tool for preventing injuries. In order to provide this new group of athletes with the best possible programming, I needed to understand specifically what role strength training plays in endurance sports. As a result, it was only a matter of time before I began working on strength training with some of these endurance athletes as clients. However, my business is based in the Bay Area, which is a haven for professional and amateur endurance athletes: distance runners, cyclists, and triathletes. Like many in my field, I felt inherently predisposed to athletes participating in sports more traditionally geared towards the strength end of the strength-endurance continuum. Sports such as soccer and filed hockey also require good muscular endurance, but the intermittent nature of these sports requires short-term strength endurance and it is developed in a different way.įor sample circuit training programs that develop short-term strength endurance click hereĪlternatively, if its just general fitness you require, see these sample circuit training workouts.Heading out the door? Read this article on the new Outside+ app available now on iOS devices for members!Īs I look back over my career as a strength coach and movement educator, I would have never expected to be working with endurance athletes. Long-term strength endurance is required by athletes such as distance runners, swimmers, cyclists, triathletes and rowers for example. However, studies have shown that this is not the case and even heavy resistance training can aid endurance performance. A well-designed circuit training routine can be a beneficial addition to any endurance athletes training programĪt one point, many endurance athletes avoided strength conditioning for fear it would be detrimental.
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