Strength Training Endurance Style - AnabolicMinds.com
    • Strength Training Endurance Style


      By Jeremey DuVall, M.S., CPT Men's Fitness


      Between track workouts, weekly pool sessions, and long bike rides, itís easy for endurance athletes to forget all about the gym and spend the majority of their time working on their sport of choice. When they do have enough time, they perform a couple sets of high repetitions to further that endurance capacity and build long, sleek muscles. With this type of program, theyíre missing two key components for successful performance: power and strength.


      The ability to produce quick, forceful muscle contractions is crucial for maintaining efficient form and remaining injury free. Each time your foot hits the ground when running, youíre forced to absorb on average about 2.9 times your bodyweight in force and then explode off the ground for the next stride. If youíre not prepared to handle that kind of load, injuries occur very rapidly. Heavy lifting and plyometrics can help decrease ground reaction time and hence decrease injury and improve performance.


      Where to Start?




      Starting a strength-training program while undergoing strenuous endurance training can be tricky. Itís difficult to find a day to lift that doesnít leave you hobbling through your run the following day. Itís best to start out during the off-season when event-specific training doesnít make up the bulk of your week. However, you can introduce power and strength training into your routine, but avoid starting directly before important race weekends or during heavy training weeks.


      Itís crucial to have a good base of core strength and sound form before adding weight and moving explosively. Spend at least a month focusing on planks and general strength moves like squats, push-ups, rows, and lunges. With the foundation laid, youíre ready to slowly start increasing weight and using faster moves in your strength training.


      Strength Training Ė Endurance Style




      For the majority of runners and triathletes, two days a week in the gym should provide plenty of stimuli to build strength and power. These workouts should be spaced out throughout the week with at least a day in between. To minimize interference with hard training bouts, allow at least 24 hours of recovery before attempting an especially demanding bike, swim, or run. The best thing would be to perform these workouts on hard training days after your specific training. This ensures that easy days in between hard workouts are actually easy and not sabotaged by your strength training. Start your workout with high-speed, full-body plyometrics then move on to total body strength moves.


      Endurance sports primarily use one direction, forward (called sagittal in the exercise science world). Therefore, itís important to focus your training on improving strength and explosiveness in that direction. However, to prevent overuse injuries and maximize performance, itís important to move laterally and rotationally as well (frontal and transverse). Each training day should incorporate all three of these directions.


      Aside from direction of movement, endurance sports are unique in that single leg training is critical. In running, only one leg is in contact with the ground at any one point in time. Therefore, athletes must possess good balance, but also good strength and explosive power off of one leg. The same principle applies to swimming. Athletes must be able to reach out and explosively drive their arm down to propel their body through the water. Appropriate training should reflect this unilateral need for strength and power.


      Directions




      Perform each workout once per week with at least a day in between.


      Time Required




      45-50 minutes


      How to Get It Done




      Perform the A/B exercises back to back with 30-45 seconds in between. Rest 2-3 minutes before performing the next set.


      Day 1




      1A. Single Arm Clean
      Sets: 3 Reps: 5
      Start with an overhand grip on a dumbbell in between your legs, your feet about shoulder width apart, and your core engaged. Bend your knees and hinge at the hips, keeping your back straight. The dumbbell should be about knee height. Explosively extend your hips, knees, and ankles while shrugging your shoulder at the same time. Catch the dumbbell at shoulder height with your knees softy bent. Stand up tall and slowly lower the weight before repeating.
      1B. Single Leg Box Jumps
      Sets: 3 Reps: 5
      Stand on one leg directly in front of a box that is about mid-shin height. Keep your torso upright as you lower yourself into a partial squat. Explosively drive up and making sure your full foot lands on the box. Standing up tall before lowering yourself back down and repeating.
      2A. Barbell Squat to Press
      Sets: 3 Reps: 8
      Hold a barbell with a clean grip, keeping your upper arm parallel to the ground. Squat down by pushing your hips back, making sure to keep your torso upright. As you drive off your heels and stand back up, forcefully press the bar and lock it out overhead. Lower the bar back to the clean grip before repeating.
      2B. Pull-up
      Sets: 3 Reps: 8
      Grab a pull-up bar with an overhand grip. Keeping your core tight and drive your shoulder blades down as you pull your chin over the bar. Slowly lower.
      3A. Lateral Lunges
      Sets: 3 Reps: 8 (each side)
      Holding a dumbbell at chest height in goblet fashion, take a large step to your right with your right leg while pushing your hips back. Your right foot, knee, and hip should form a straight line. Push off your heel and drive back up. Perform all reps on your right leg before switching.
      3B. Single Arm Bent-Over Rows
      Sets: 3 Reps: 8
      Grab a dumbbell with a neutral grip (palm facing in). While keeping your knees soft, hinge at the hips until your spine forms a 90-degree angle with the ground. Drive your elbow back and squeeze your shoulder blade back at the top of the movement.
      4A. Rotational Medicine Ball Slams
      Sets: 3 Reps: 8 (each side)
      Stand next to a wall, holding a medicine ball at chest height. Explosively pivot your feet and your hips towards the wall as you use your core to throw the medicine ball against the wall.
      4B. Ab Wheel Rollout
      Sets: 3 Reps: 8 (each side)
      Hold the axle of an ab wheel and kneel on the floor. Roll forward just until you can no longer maintain a neutral spine. Roll it back until itís under your shoulders.


      Day 2




      1A. Single Arm Snatch
      Sets: 3 Reps: 5
      Start with an overhand grip on a dumbbell in between your legs, your feet about shoulder width apart, and your core engaged. Bend your knees and hinge at the hips, keeping your back straight. The dumbbell should be about knee height. Explosively extend your hips, knees, and ankles while shrugging your shoulder at the same time. Catch the dumbbell overhead with your knees softy bent and your elbow locked out. Stand up tall and slowly lower the weight before repeating.
      1B. Single Arm Power Row
      Sets: 3 Reps: 5
      Grab on to a TRX or smith machine bar with your right hand. Your body should be at a 30-45 degree angle with the ground. Rotate your body and other arm away from the bar so that your body forms a T with your feet shoulder width apart. Explosively row your body towards the bar while rotating your torso and reaching forward with your left hand and squeezing your shoulder blades together. Slowly lower your body and repeat all reps before switching hands.
      2A. Single Leg Romanian Deadlift
      Sets: 3 Reps: 8
      Start with a dumbbell in your left hand and your right foot planted firmly on the floor. With your right knee softly bent, hinge at the hip reach the dumbbell towards the outside of your right knee. Squeeze your glutes as you return to the starting position standing tall.
      2B. Dumbbell Single Arm Chest Press
      Sets: 3 Reps: 8
      Lie on a bench with a dumbbell in your right hand and your feet pressed firmly into the ground. Press the weight out in front as you squeeze your chest.
      3A. Lateral Step-ups
      Sets: 3 Reps: 8 (each side)
      Stand to the left of a bench with a dumbbell held at chest height with a goblet grip. With your right foot planted on the box, push through your heel and end standing up, balancing on your right foot.
      3B. Renegade Row with Push-up
      Sets: 3 Reps: 8
      Start in push-up position with a dumbbell in each hand. Keeping your back flat, perform a push-up then drive your right elbow back rowing the dumbbell up and pulling your shoulder blade back. Lower to the ground and repeat with the left hand. Thatís one rep.
      4A. Medicine Ball Slams
      Sets: 3 Reps: 8 (each side)
      Start with a medicine ball at chest height. Keeping your core tight, bring the medicine ball overhead and then forcefully slam it down into the ground using your abs to generate the force.
      4B. High-to-Low Woodchops
      Sets: 3 Reps: 8 (each side)
      Set up a cable attachment slightly above shoulder height. With your feet slightly wider than hip width apart, grab the pulley with both hands and drive it towards the opposite side knee. Keep your arms extended in front of you and pivot your feet as you rotate through the movement. Slowly return back to the starting position and repeat.


      Source: http://www.mensfitness.com/training/...urance-workout
      Comments 1 Comment
      1. kohai66's Avatar
        kohai66 -
        Definitely something to try..

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