Resistance Training for Endurance Athletes: Research and Practical Application. Will Peveler Ph.D.

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1 Resistance Training for Endurance Athletes: Research and Practical Application Will Peveler Ph.D.

2 Question Is resistance training beneficial for endurance athletes?

3 Before 12 weeks of resistance training

4 After 12 weeks of resistance training

5 Yes! Resistance training in the off-season will lead to increased performance Of the 19 studies reviewed, 16 support increased performance The other three show no significant differences

6 Off-Season There is no off in off-season Last about 3-5 months Decrease volume and intensity Recover physically and mentally Work on power for next season Maintain necessary endurance base

7 Resistance training for endurance athletes is not a strength training program You can not adapt a body building or strength program Too high volume Common mistake made by lay population

8 Effects of Resistance Training on Endurance Performance Concurrent training interferes with optimal strength gains (Hickson 1980) Not a concern for endurance athletes Research has demonstrated that concurrent training does not negatively impact endurance performance

9 No alteration in VO2max No decrease in endurance performance measures Resistance training does not increase aerobic capacity VO 2max Measures remain unaltered due to resistance training Even when increases in performance are evident

10 Improved Performance Increase in Time to exhaustion Hickson et al. (1988) Short-term endurance (5-8 min) increased by 11% (cycling) and 13% (Running) Long-term (69-85 min) increased by 20% (cycling) Running not measured in long-term (injury) Storen et al. (2008) Increased time to exhaustion by 20.3%, while running at maximal aerobic speed

11 Marcinik et al. (1991) Cycling time at 75% of VO 2max increased by 33%

12 Increases in performance over a fixed distance or time Aagaard et al. (2007) Short-term endurance (distance traveled in 5 min) increased by 3-4% Long-term endurance (distance traveled in 45 min) increased by 8% Paavolainen et al. (1999) 5 km running time improved by 3.1%

13 Spurrs, Murphy, & Watsford (2003) 3 km run time improved by 2.7%

14 Improvement in economy Johnsten et al. (1997) Improvement in economy running at 214 and 230 m min -1 (8 & 8.5 mph) Millet et al. (2002) Improvement in economy (3km run at a fixed resistance) Spurrs, Murphy, & Watsford (2003) Improved running economy (VO 2 measures at 12, 14, & 16 km h -1 )

15 Storen et al. (2008) 5% improvement in running economy at 70% of VO 2max Turner, Owings, & Schwane (2003) Running economy improved at three different submaximal intensities by 6-10%

16 Improvements in time to exhaustion and increases in performance can be attributed to improvement in economy Due to no increase in VO 2max However, some studies did report an increase in lactate threshold

17 Increased performance due to neuromuscular adaptations Increased type I muscle fiber recruitment, which delays type II muscle fiber recruitment Reducing peak tension at submaximal levels Improved motor unit recruitment patterns and synchronization Improved stretch-shortening cycle during running Increased elastic energy from eccentric contraction Reduce contact with ground

18 Increased lactate threshold Current research has produced mixed results Increased LT would lead to increased performance

19 Body composition Most research does not support significant changes in body composition in endurance athletes Hickson et al. (1988) Muscle biopsy- fiber diameter unchanged after training

20 Increased power production Noakes (1988), Nummela et al. (2006), and Paavolainen et al. (1999) suggest that muscle power affects economy. For sprints and climbing

21 Decrease the risk of overuse injuries Decrease muscle imbalance Increased joint stability Improved biomechanics

22 Increased bone density Important for cyclists and swimmers Site specific

23 Most swimming studies concentrate on meters Trappe and Pearson (1994) Compared pull-ups and dips with traditional weight training meter time trial increased in both groups

24 Sprint swimming research has demonstrated that resistance training improves: Stroke rate Distance traveled per stroke Both would lead to increased performance in distance swimming as well.

25 Practical Application The average off season is about 12 weeks long. When examining the training length of 13 studies: Mean of 9.31 ± 3.28 weeks Range = 5-16 weeks Improvement was evident even in 5 and 6 week programs

26 Specificity Exercises should be sport specific Look at angle and speed of action Cycling: Soleus Swimming: Rotator cuff muscles Working core important for all

27 Types of Resistance Training Weight Training Plyometrics Body management

28 Sport specific resistance Cycling: Tension intervals Hill repeats Running: Hill repeats Stadium workouts Swimming: Tethered swimming Paddles Dry-land

29 Sudden increases in sport specific resistance training can lead to injury

30

31 Research shows improvement with all types of resistance training Plyometrics Weight Training High reps/low weight High reps high speed Low reps/high weight To date, one has not been shown to be more effective than another

32 Sedano et al. differences between strength training (3 sets, 7 reps) and plyometrics, muscular endurance (3 sets, 20 reps), and a control group (band). Both resistance groups improved significantly in strength, running economy, and peak velocity. Only the strength and plyo group increased 3km run time.

33 Repetition and Sets There is not a consensus on the correct amount of reps Low reps (4-6), mid reps (8-12), and high reps (up to 30) appear to work. Sets 1-3

34 Number of exercises Keep program low volume One large movement/muscle group One small movement/muscle

35 Developing a program Start slowly DOMS Cycling: no eccentric motion Injury Technique Endurance athletes may not be familiar with proper technique

36 Days per week One to three Start with two days in the weight room and one sport specific resistance When you move from off-season to preparation phase drop to one day/week. Stop resistance training during competition phase Can keep one day/week sport specific resistance

37 Volume Do not add weight training on top of normal off-season volume Jackson, Hickey, & Reiser (2007) Three groups: Cycling only High resistance (4 reps) High repetition (20 reps) No differences in performance between any group

38 Both resistance protocols were added on top of cycling Subjects were also conducting hill repeats and intervals Too high volume Subjects stated that they would not be able to keep up the volume of training

39 Must keep an aerobic base

40 Contact Information Will Peveler Ph.D. Office: (859)

41 1. Aagaard P, Bennekou M, Larsson B, Anderson JL, Olesen J, Crameri R, Magnusson PS, Kjaer M. Resistance training Leads to Altered Muscle Fiber Type Composition and Enhanced Long-Term Cycling Performance in Elite Competitive Cyclists. Medicine and Science in Sports and Exercise 39(5): S448-S449, Asplund C, and St. Pierre. Knee Pain and Bicycling. The Physician and Sports Medicine 32(4): Bastiaans JJ, Van Diemen AB, Veneberg T, and Jeukendrup AE. The Effects of Replacing a Portion of Endurance Training by Explosive Strength Training on Performance in Trained Cyclists. European Journal of Applied Physiology 86(1): 79-84, Girold S, Calmels P, Maurin D, Milhau N, and Chatard JC. Assisted and Resisted Sprint Training in Swimming. Journal of Strength and Conditioning Research 20(3): , Girold S, Maurin D, Dugue B, Chatard JC, and Millet G. Effects of Dry-Land vs. Resisted-and Assisted-Sprint Exercises on Swimming Sprint Performances. Journal of Strength and Conditioning Research 21(2): , Hausswirth, C, Argentin, S, Bieuzen, F, LE Muer, Y, Couturier, A, And Brisswlater, J. Endurance and Strength Training Effects on Physiological and Muscular Parameters During Prolonged Cycling. J Electromyogr Kinesiol 20(2): 330-9, Hickson RC. Interference of Strength Development by Simultaneously Training for Strength and endurance. European Journal of Applied Physiology and Occupational Physiology 45: , 1980.

42 8. Hickson RC, Rosenkoetter MA, and Brown MM. Strength Training Effects on aerobic Power and Short-term Endurance. Medicine and science in Sports and Exercise 12: , Hickson RC, Dvorak BA, Gorostiaga EM, Kurowski TT, and Foster C. Potential for strength and Endurance Training to Amplify Endurance Performance. Journal of Applied Physiology 65(5): , Jackson NP, Hickey MS, and Reiser RF. High Resistance/Low Repetition vs. Low Resistance/ High Repetition Training: Effects on Performance of Trained Cyclists. Journal of Strength and Conditioning Research (21)1: , Johnston RE, Quinn TJ, Kertzer R, and Vroman NB. Strength Training in Female Distance Runners: Impact on Running Economy. Journal of Strength and Conditioning Research 11(4): , Jung AP. The Impact of Resistance training on Distance Running Performance. Sports Medicine 33(7): , Marcinik EJ, Potts J, Schlabach G, Will S, Dawson P, and Hurley BF. Effects of Strength Training on Lactate Threshold and Endurance Performance. Medicine and Science in Sports and Exercise 23(6): , Millet GP, Jaouen B, Borrani F, and Candau R. Effects of Concurrent Endurance and Strength Training on Running Economy and VO 2 Kinetics. Medicine and Science in Sports and Exercise 34(8): , 2002.

43 15. Noakes TD. Implications of Exercise Testing for Prediction of Athletic Performance: a Contemporary Perspective. Medicine and Science in Sports and Exercise 20(4): , Nummela AT, Paavolainen LM, Sharwood KA, Lambert MI, Noakes TD, and Rusko HK. Neuromuscular Factors Determining 5 km running Performance and Running Economy in Well- Trained Athletes. European Journal of Applied physiology 97(1): 1-8, Paavolainen L, Hakkinen K, Hamalainen K, Nummela A, and Rusko H. Explosive Strength Training Improves 5-km Running Time by Improving Running Economy and Muscle Power. Journal of Applied physiology 86(5): , Paton CD, Hopkins WG. Combining Explosive and High-Resistance Training Improves Performance in Competitive Cyclists. Journal of Strength and Conditioning Research 19(4): , Poiss CC, Sullivan PA, Paup DC, and Westerman BJ. Percieved Importance of Weight Training to Selected NCAA Division III Men and Women Student-Athletes. Journal of Strength and Conditioning Research 18(1): , Sanner WH, and O Halloran. The Biomechanics, Etiology, and Treatment of Cycling Injuries. Journal of the American Podiatric Medical Associatiation 90(7): , Sedano S, Marín PJ, Cuadrado G, Redondo JC. Concurrent training in elite male runners: The influence of strength versus muscular endurance training on performance outcomes. Journal of Strength and Conditioning Research (Epub ahead of print).

44 22. Spurrs RW, Murphy AJ, and Watsford ML. The Effect of Plyometric training on Distance Running Performance. European Journal of applied Physiology 89: 1-7, Storen O, Helgerud J, Stoa EM, and Hoff J. Maximal Strength training Improves Running Economy in Distance Runners. Medicine and Science in Sports and Exercise 40(6): , Sunde A, Storen O, Bjerkaas M, Larsen MH, Hoff J, and Helgerud. Maximal strength Training Improves Cycling economy in competitive Cyclists. Journal of Strength and Conditioning Research. Published ahead of print, Trappe SW, and Pearson DR. Effects of Weight Assisted Dry-Land Strength Training on Swimming Performance. Journal of Strength and Conditioning Research 8(4): , Turner AM, Owings M, Schwane JA. Improvement in Running Economy After 6 weeks of Plyometric Training. Journal of Strength and Conditioning Research 17(1); 60-67, 2003.

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