Tag Archives: strength training

Strength Training for Endurance (Part 3) by Marc Laithwaite

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This week we look at putting the schedule together for the winter period and how to ‘periodise’ and progress towards summer 2016.

Missed part 1 or part 2? Go HERE and HERE

Strength training by nature involves high resistance for a short period of time, it’s important that you don’t rush your routine, you must provide adequate rest between exercises. Don’t turn this routine into a ‘circuit training session’ moving quickly from one exercise to the next. I’m not questioning the benefits of circuit type training, but to develop strength, there must be adequate recovery between exercises for maximal lifting.

Periodisation Made Simple

Periodisation is simply breaking your training into blocks. You probably do this already, winter being your base phase. In a similar way, you should periodise your strength training. If you were to start your strength training at the beginning of December, that gives you 6 months to reach the end of May, which for most is the beginning of the summer season. Here’s the simple guide to the exercise routine and your periodisation plan:

Base Phase, Weeks 1-8

The objectives for the base phase are:

1. Learn the exercises so technique is perfect

2. Reduce risk of injury by improved joint stability

3. Develop basic conditioning as a platform to progress from

1. The routine should be completed twice per week and repetitions for all free weights exercises should be 12-15. For core stability exercises such as plank etc, the ‘time’ should be whatever you can manage whilst holding perfect form.

2. Learning the technique is critical for all of the exercises. If you have never done free weight exercises, the basic technique will be challenging. For weeks 1-4, minimise the weight and learn the exercises to perfection. Don’t simply start adding weight / resistance, learning the movement is a critical part of your development. Weeks 1-4 is ALL ABOUT TECHNIQUE AND MOVEMENT.

3. During weeks 5-8 increase the load / weight for the exercises gradually, repetitions should stay at 12-15. It’s impossible to predict the actual ‘weight/kg’ you should be lifting, this is something that you will have to work out for yourself. Don’t overload during weeks 5-8, your technique must remain perfect.

Strength Phase, Weeks 9-16

1. You need to increase resistance during this phase, without losing technique. To develop strength you need to reduce the repetitions and use a heavier weight. Weeks 9-12, complete 3 sets for each exercise and your repetitions should be 12/9/6, increasing the weight slightly each set. Weeks 13-16m complete 3 sets for each exercise and your repetitions should be 10/6/4, increasing the weight each set.

2. Over this period you aim is to increase resistance, you should do this when you feel ready. Some people will increase every week, others may need a couple of weeks before progressing.

3. You should change exercises slightly in strength phase to focus on larger muscle groups.

Power and Plyometric Phase, Week 17-24

1. The strength work will continue with an emphasis on explosive power. You should continue to progress the exercises and increase the resistance, using lower repetitions. By completing the exercises more quickly, in an ‘explosive manner’ you will switch focus to ‘power’. Use a moderate weight to warm up then complete 3 sets for each exercise and your repetitions can drop as low as 6/4/2 increasing the weight each set.

2. Plyometrics will be introduced, this is particularly important for running performance. Plyometric activities will include jumping, hopping etc. For cyclists, you can introduce sports specific explosive power. This is done by combining your strength work with explosive, high resistance, short duration sprinting on a static bike. Introduce the plyometrics gently and build over 8 weeks. Complete 3 sets of each plyometric exercise, building the intensity (e.g. jumping higher / harder) throughout each set.

If you have a free weights routine already in place, you can apply the above principles to your schedule right now. Make sure you’ve read parts 1 & 2 HERE and HERE before starting this program.

Starting the program in January? No problem, as with any plan you need to adjust and adapt so that your plan works inline with your racing objectives and racing calendar.

About Marc:

Sports Science lecturer for 10 years at St Helens HE College.

2004 established The Endurance Coach LTD sports science and coaching business. Worked with British Cycling as physiology support 2008-2008. Previous Triathlon England Regional Academy Head Coach, North West.

In 2006 established Epic Events Management LTD. Now one of the largest event companies in the NW, organising a range of triathlon, swimming and cycling events. EPIC EVENTS also encompasses Montane Trail 26 and Petzl Night Runner events.

In 2010 established Montane Lakeland 50 & 100 LTD. This has now become the UKs leading ultra distance trail running event.

In 2010 established The Endurance Store triathlon, trail running and open water swimming store. Based in Appley Bridge, Wigan, we are the North West’s community store, organising and supporting local athletes and local events.

Check out the endurance store HERE

Endurance Store Logo

Strength Training for Endurance (Part 2) by Marc Laithwaite

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Missed part 1? Read HERE first

Last week we discussed joint stability and core training, specifically how you can improve your economy by developing a stable platform. I said last week that joint stability comes forst, before you start adding resistance to the major muscles, so if you missed the blog, go back to the menu above, click ‘The Endurance Blog’ and scroll down to last week’s article (Part 1).

So this week, we’re looking at strength exercises for swimming,cycling and running. Before we start, I’d like to make it clear that the advice is my personal view, based on research I’ve read, what I’ve observed as a coach and what I’ve used as an athlete. I think it’s correct and have clear reasons for that, your opinion may vary and you may have read different advice, but I can live with that. Take from it whatever you feel beneficial and feel free to question me by reply.

Cycling

I wrote a blog a few weeks ago titled ‘why runners can’t cycle’. The title sounds a bit harsh, but it very much relates to strength training for cyclists. We’ve tested hundreds of cyclists and amazingly, we seen a clear correlation between how far they can get during an 8-10 minute aerobic ramp test (increase the resistance every minute until they reach VO2 max) and how much power they can produce in a 5 second sprint. This means that is you can’t produce a high amount of power in a 5 seconds sprint, your cycling performances from 25 miles up to Ironman will also be limited. As unbelievable as that may sound, that’s what the test results show.

Distance runners tend to have poor leg strength as it’s not required to the same extent as cycling. Female runners tend to be worse than male runners. We often find that these people lack basic leg strength and find it difficult to make the transition to cycling (tend to be better on long hills, poor on the flat and short hills). For this reason, general leg strength is a key requirement for cycling and should be assessed as an indicator of performance. If it’s poor, then general strength exercises such as squats and deadlift, with low reps and high weights can have a real benefit to performance. Older athletes have greater problems with strength, they tend to be ok with long and slow, hence they prefer longer events as they feel they are more able to compete.

Aside from the leg strength exercises, a general core and upper body routine can benefit the rider for the purposes of stability (sitting still and providing a stable platform to drive from). If you want to read the runners can’t cycle blog in full GO HERE

Running

Squats and Deadlift are very useful exercises for muscle health and performance. Long distance running is catabolic in the sense that it ‘breaks down’ tissues. Conversely strength training is anabolic and help tissues to grow and perform optimally. I’ve rarely seen a distance runner ‘bulk up’ by doing strength work, but lots of runners are needlessly scared of weight gain.

Like all forms of training, strength should be periodised. Learn the exercises, increase the load whilst holding form and then progress to more specific exercises. For running, the most effective form of strength training is ‘plyometrics’. At it’s most simple, this is jumping, hopping and bouncing exercises. These ‘bouncing’ exercises teach the muscles and tendons to store elastic energy and act as if they were springs. The reality is that ‘great runners bounce’.

Plyometric exercises have been show to improve economy (remember last week we said economy is how much oxygen you need to exercise). In simple terms, if your tendons and muscles use elastic energy, allowing you to bounce, your effort is reduced. Elastic energy is FREE energy. If you can’t bounce, you have to rely on the muscles to work more, so oxygen and heart rate go up. Tendons and tissues which bounce don’t need to use oxygen, it’s free, so it feels easy.

Key things:

1. You can’t go straight into plyometrics and skip general strength, you will get injured.

2. As you get older, stored elastic energy becomes a major issue so you bounce less. Strength is therefore of much greater importance, the older you are.

A general core and upper body routine is critical for runners. You need to have a solid chassis which will not collapse as your foot strikes the ground. Sitting down and collapsing into your stride will mean you have no chance at all of bouncing back off the road or trail, all energy will be lost. The pelvis and torso should be rock solid and hold posture at point of impact.

Swimming

A strength routine for the whole body will benefit any swimmer, in terms of both performance and injury prevention. Stability and strength is important throughout the body, for example:

1. At the shoulders as the hand enters the water and catches the water, shoulder stability is critical for a firm catch, from which to pull. Overhead exercises assist with shoulder stability, e.g. single arm dumbell press.

2. General strength in the arms, chest and back will allow more pressure to be applied during the pull phase. This is more relevant for swimmers who are particularly weak.

3. Core stability is important for balance, although I’ve never seen a swimmer with ‘low legs’ resolve the issue by doing the plank in the gym. I have however see plenty of people who can ‘plank like there’s no tomorrow’ but they have low legs when they swim. The core stability and balance required to raise the legs is much more effectively resolved by kicking work in the pool, with and without fins.

Now we’ve covered the 3 sports and how they differ in terms of demands, next week we will produce a sample strength routine which you can follow throughout the winter period. You’ll need access to some kettlebells or dumbells and you’ll also need access to a free weights bar for exercises such as squats. You’ll find these in any gym. As we discussed last week, winter is the perfect opportunity to start a strength programme. You should commit to it, even if it means dropping or reducing your swim, cycle and run. You can phase those sessions back into your routine from February onwards and feel faster and stronger for it!!

*This article was originally posted on theendurancestore.com here

About Marc:

Sports Science lecturer for 10 years at St Helens HE College.

2004 established The Endurance Coach LTD sports science and coaching business. Worked with British Cycling as physiology support 2008-2008. Previous Triathlon England Regional Academy Head Coach, North West.

In 2006 established Epic Events Management LTD. Now one of the largest event companies in the NW, organising a range of triathlon, swimming and cycling events. EPIC EVENTS also encompasses Montane Trail 26 and Petzl Night Runner events.

In 2010 established Montane Lakeland 50 & 100 LTD. This has now become the UKs leading ultra distance trail running event.

In 2010 established The Endurance Store triathlon, trail running and open water swimming store. Based in Appley Bridge, Wigan, we are the North West’s community store, organising and supporting local athletes and local events.

Check out the endurance store HERE

Endurance Store Logo

Strength Training for Endurance (Part 1) by Marc Laithwaite

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Strength training for endurance athletes, really?
The first thing to overcome, is the relevance of strength work for endurance athletes. We’ve all read articles which quote reduced injury and various other benefits, but realistically, the ‘runner within us’ tells us that run training is far more relevant to performance and strength training is less important.

We treat strength as a suppliment to our usual training regime. A runner who completes 60 miles per week will most likely do a couple of 20 minute strength workouts at best (if they do any). Strength training is an ‘add on’ for most and it’s not a ‘key session’ in the week. If we’re short of time, the strength training will be dropped rather than the run session. Strength training is not at the top of the priority list.

If you’re going to commit to strength training, then you need to approach it as you would your other swim/cycle/run disciplines. You should be completing 2-3 sessions per week and setting aside an hour each time to do a structured routine. If you need to drop your swim/cycle/run sets to get the strength done, then so be it. At this time of year, racing is limited and most are developing a base foundation, so now is the perfect time. You could just do the same as last year, but will it work? If you don’t see much change year on year or you are getting slower, it’s definitely time to try something new.

Strength…. what does it mean?

Strength is the maximum amount of force you can produce in a single contraction. It’s the biggest weight you can lift once. The main issue with ‘strength’ is in the definition of the word and it’s true meaning. We frequently use the word strength out of context, for example:

Long runs don’t give you ‘strength’ in the final miles of the marathon, that’s endurance. Hill reps don’t give you strength either, that’s endurance. Cycling in a big gear for 5 minutes doesn’t develop strength, that’s muscular endurance. Doing the plank for 60 seconds isn’t technically core ‘strength’, that’s muscular endurance also. Lifting the biggest thing you can for 1-2 repetitions, that’s strength.

What’s muscular endurance?

Muscular endurance can be best described as the ability of your muscles to keep working over a specific period of time. Doing lots of repetitions in the gym with light/moderate weights is muscular endurance’ and to some extent, muscular endurance is needed for swim/cycle/run to repeatedly turn the pedals and pull on the water. Core ‘strength’ is also muscular endurance, as you will hold positions or repeat multiple actions for a period of time, e.g. hold plank for 1 minute.

So what exactly should I be doing??

That really depends upon your sport and your personal abilities. Some people are already naturally strong and others are weaker, that would influence your decision to start a strength programme. We will often meet rugby players who have retired and taken up cycling. They are always strong enough, but their aerobic endurance is their weak link. By contrast, runners who take up cycling very rarely have the leg strength required for cycling. This demonstrates that whilst swim/bike/run are all endurance sports, some ‘endurance sports’ require strength more than others. You can see why strength training is a confusing subject!

Let’s categorise strength into useful areas and list the benefits:

CORE TRAINING

Core training generally involves holding positions for a period of time, such as the plank exercise and is generally designed to strengthen your middle region (abs/lower back/sides). We consider CORE training to mean ‘CENTRE’ and therfore aimed at abdominals.

JOINT STABILITY

Here’s where the CORE confusion starts. Core exercises are often designed to stabilise hip joints, knee and ankle. Doing a single leg squat to strengthen glutes and stabilise hips will get thrown into the CORE routine. Exercises which help shoulder stability might also get thrown into the CORE category.

In simple terms, we do certain exercises to control stability in our joints and certain parts of our body. The stability exercises which target our middle, we refer to as core exercises.

Why do them?

Muscles can be split into 2 categories, those which generate the movement and those which stabilise whilst the others generate the movement. As an example, consider cross country running. You plant your foot on the ground and then use the larger leg muscles to drive your foot back and propel yourself forwards. Unfortunately whilst you are trying to do this, your foot is sliding around in the mud so you don’t have a solid platform to drive from.

Specific muscles will stabilise the leg and foot, giving a solid base from which to generate movement in a forwards direction. Joint stability is extremely important, you need a solid base to ‘drive off’ if you want to run quickly through the mud. There are 2 things going on here, the first is to keep your foot still and planted on the ground, the second is to then drive forwards off that foot.

The same can be said for ‘core stability’. If your chassis is collapsing every time you try and run, then you have no chance of performing well. Your pelvis is propped up by both legs, acting as pillars underneath. As soon as you lift a leg, a pillar is removed the pelvis collapses on that side. Holding the pelvis and torso in position is critical for performance. It’s the same for sitting still and driving the pedals on your bike, it’s the same for stabilising your shoulder so you can catch and pull on the water when swimming. You need stability first, then you apply the power.

What about injury?

Who cares?? Seriously… who cares?? Who has ever read an article which outlines how to reduce your injury risk and immediately started to do it? We all know that exercises to prevent injuries are only done when you’re injured. When the injury goes away, you stop doing them. Strength training will make you a faster runner, swimmer and cyclist. If it reduces injury risk at the same time, that’s a bonus! Don’t think that injury prevention is the main attraction, it’s not…. strength training will make you faster.

So how exactly does ‘stability’ make me faster?

Core / Joint stability holds things in place. Your torso and pelvis will stay firm, your joints will be more stable and as a result your actions will be much more economical. Economy is the term given to how much energy you use to swim/bike/run at any speed. If you are not very econimical, you use more calories, require more oxygen to break down those calories and therfore you will have a higher heart rate and breathing rate. If you’re training with a friend and you work harder than they do to keep us, it’s because you’re less economical.

We said earlier than some muscles are stabilising and others producing the movement. When you run, both groups of muscles will require energy. If the stabilising muscles are rubbish and working extra hard, they’ll need more energy. You’ll be wasting your energy trying to hold things together rather than driving yoruself forwards.

Every time your chassis collapses, the muscles which propel you forwards will have to work harder due to the unstable platform. Every time your muscles try to push on the pedals or propel you forwards, something ‘gives’ or ‘slips’ and the energy is wasted.

Let’s recap

So far most of the stuff we’ve talked about has been centred around core and joint stability to make us more economical. So if we complete a thorough exercise routine which makes us ‘rock solid’ in our core and joints. If we have a stable/solid platform, the next step is to develop the ‘prime movers’, the muscles which produce movement. If you can hold yourself rock solid, then lets start applying some power through the thighs and hamstrings to turn the pedals or propel you forwards. It’s important that chassis comes before propulsion, you need to make yourself solid first, before training the major muscles to generate your power.

So what happens next then?

Well, we then move to major exercises to help develop that strength / muscular endurance which will propel us forwards at a faster pace. The issue is that swim/bike/run all require different elements of strength and different exercises to improve performance, so the plot thickens further.

Next Week Part 2: The best strength exercises and routines for swim, bike and run
Final Week Part 3: We’ll show you a video of the routine and how to progress over winter

The main question to ask, is are you willing to give it a go? Are you willing to make it your focus for the winter period and commit to those 2-3 sessions each week without fail?

If so, we’ll see you next week. Who knows, it might even make you faster!

*this post was originally posted theendurancestore.com here

About Marc:

Sports Science lecturer for 10 years at St Helens HE College.

2004 established The Endurance Coach LTD sports science and coaching business. Worked with British Cycling as physiology support 2008-2008. Previous Triathlon England Regional Academy Head Coach, North West.

In 2006 established Epic Events Management LTD. Now one of the largest event companies in the NW, organising a range of triathlon, swimming and cycling events. EPIC EVENTS also encompasses Montane Trail 26 and Petzl Night Runner events.

In 2010 established Montane Lakeland 50 & 100 LTD. This has now become the UKs leading ultra distance trail running event.

In 2010 established The Endurance Store triathlon, trail running and open water swimming store. Based in Appley Bridge, Wigan, we are the North West’s community store, organising and supporting local athletes and local events.

Check out the endurance store HERE

Endurance Store Logo