Strength Training
Strength Training and the Endurance Athlete
October, 2010
How often have you read the latest training article online, or in a magazine saying that incorporating strength training will help you achieve the breakthrough running or triathlon season you have been hoping for? This is something that must be considered carefully for each athlete. For the seasoned or advanced endurance athlete the research is skewed 4 to 1. Strength training is not of any benefit to this athlete. Why? The majority of the research has been done on untrained individuals or athletes new to endurance sports. This research has shown improvements in the athlete's performance mainly due to the individuals overall lack of exercise. Therefore any training stimulus is going to increase fitness in all facets, making it beneficial for the beginner endurance athlete.
Is strength training only optimal for the untrained person? Absolutely not. There are several benefits to strength training for both the untrained person and the seasoned or more experienced athlete. Although strength training will not specifically target the key physiological components necessary to improve endurance athletics, it can help with injury prevention and correcting muscoskeletal imbalances. The majority of us are not blessed with the biomechanics of a professional triathlete, therefore strength training can help us prevent injury and correct any imbalances that could possibly lead to injury. How do you go about doing this? Start by consulting a professional with a concrete understanding of biomechanics and injury prevention who can do an evaluation to determine what exercises are best for you. Ninety percent of the time strength and flexibility exercises can be done in the comfort of your own home!
Even if traditional strength training does not benefit you, Plyometrics might. Plyometrics is a type of strength training exercise that is very ballistic and explosive. Research has shown that these explosive type movements are more beneficial than traditional strength training for increasing performance in endurance athletes. This is because they focus on the spring-like tendencies our muscles have (reactivity and arc reflex arcs), which are highly correlated to running and cycling. However, plyometric-based exercises are not for everyone. Technique is crucial when performing these exercises and there is a high risk of injury if not done correctly. Be sure to implement them into your training very slowly, progressively, and initially under supervision if possible.
- Coach Jason Kilderry
Strength Training and the Endurance Athlete
October, 2010
How often have you read the latest training article online, or in a magazine saying that incorporating strength training will help you achieve the breakthrough running or triathlon season you have been hoping for? This is something that must be considered carefully for each athlete. For the seasoned or advanced endurance athlete the research is skewed 4 to 1. Strength training is not of any benefit to this athlete. Why? The majority of the research has been done on untrained individuals or athletes new to endurance sports. This research has shown improvements in the athlete's performance mainly due to the individuals overall lack of exercise. Therefore any training stimulus is going to increase fitness in all facets, making it beneficial for the beginner endurance athlete.
Is strength training only optimal for the untrained person? Absolutely not. There are several benefits to strength training for both the untrained person and the seasoned or more experienced athlete. Although strength training will not specifically target the key physiological components necessary to improve endurance athletics, it can help with injury prevention and correcting muscoskeletal imbalances. The majority of us are not blessed with the biomechanics of a professional triathlete, therefore strength training can help us prevent injury and correct any imbalances that could possibly lead to injury. How do you go about doing this? Start by consulting a professional with a concrete understanding of biomechanics and injury prevention who can do an evaluation to determine what exercises are best for you. Ninety percent of the time strength and flexibility exercises can be done in the comfort of your own home!
Even if traditional strength training does not benefit you, Plyometrics might. Plyometrics is a type of strength training exercise that is very ballistic and explosive. Research has shown that these explosive type movements are more beneficial than traditional strength training for increasing performance in endurance athletes. This is because they focus on the spring-like tendencies our muscles have (reactivity and arc reflex arcs), which are highly correlated to running and cycling. However, plyometric-based exercises are not for everyone. Technique is crucial when performing these exercises and there is a high risk of injury if not done correctly. Be sure to implement them into your training very slowly, progressively, and initially under supervision if possible.
- Coach Jason Kilderry
Copyright © 2011 ETA Coach LLC. All rights reserved. | 
Follow Us on Facebook
Follow Us on Facebook