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Presentation given by Matt Silvers at 2011 March Tri-Fusion meeting!
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STRENGTH TRAINING FOR MULTI-SPORT ATHLETES
W. Matthew Silvers, Ph.D., C.S.C.S.Whitworth University
1
GENERAL OUTLINE
• Background
• Research
• Rationale
• Techniques
• Recommendations
• Open Mic
2
OLD SKOOL• Endurance athletes don’t need to strength train.
• Strength training needs to be muscular endurance.
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NEW SKOOL• Muscle strength and power can
improve performance.
• ~ 5% of a distance race is anaerobic. (Green & Patla, 1992; Hauswirth & Lehénaff, 2001)
• Reduce the incidence of overuse injuries?
• More bang for your buck!
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ENERGY SYSTEMS
Immediate
Immediate System
Glycolytic System
Mitochondrial Respiration
Exercise Duration
Exer
cise
Inte
nsity
VO2max
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CORE STRENGTH• Improving core strength
makes sense, but...
• Little specific research to indicate that it will improve race performance or decrease injury potential. (Abt et al., 2007; Stanton et al., 2004)
• Until proven otherwise, it is prudent to include core work in your training.
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LACTATE THRESHOLD• Surprisingly, not too much research on this.
• When untrained individuals lifted, LT improved - big surprise! (Marcinik et al., 1991)
• When trained people lifted, LT did not improve. (Jung, 2003; Paavolainen et al., 1999a)
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VO2max
• VO2max typically does not improve after lifting in trained and untrained populations. (Ferrauti et al., 2010; Hickson et al., 1988; Kelly et al., 2008; Mikkola et al., 2007; Millet et al., 2002; Stanton et al., 2004; Saunders et al., 2006)
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ECONOMY• Economy, better known as efficiency,
improves (~4-8%) with strength training. (Johnston et al., 1997; Millet et al., 2002; Paavolainen et al., 1999a; Rønnestad et al., 2010; Saunders et al., 2006; Spurrs et al., 2003; Sunde et al., 2010; Turner et al., 2003)
• Practically, this is ~ 2-4 ml/kg/min less O2 consumed at a given speed.
• More importantly, it means you can go faster at your VO2max (vVO2max).
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PERFORMANCE• Improved 3K run time (16:30→14:45;
10:17→10:07) (Kelly et al., 2008; Spurrs et al., 2003)
• Improved 5K run time (18:24→17:45) (Paavolainen et al., 1999a)
• Improved cycle TTE @ 80% VO2max (71→85 min) (Hickson et al., 1988)
• Improved PO for 40-min cycle TT (~30 W) (Rønnestad et al., 2010)
• Improved PO for 5-min cycle sprint after 180-min ride (~30 W) (Rønnestad et al., 2011)
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PREDICTIONS• vVO2max is a better predictor of 10K and
90K race performance in elite runners. (Noakes et al., 1990)
• vVO2max and vLT significantly correlated with 3K run times. (Slattery et al., 2006)
• 82% of 3K time explained by vVO2max
• 94% of 3K time explained by vVO2max + vLT
• Likely that these findings can be extrapolated to cycling (March et al., 2011)
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PREDICTIONS• Relative leg strength index (RLS) and jump
height correlated with average speed during 5K run. (Yamauchi et al., 2010)
• Sprint and jump performance were strongly correlated with 5K and 10K run performances. (Paavolainen et al., 1999b, 1999c)
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WHY DOES S & P WORK?• Improved neuromuscular recruitment
increases force production with less musculature.
• Increased strength of Type I fibers improves endurance?
• Might prolong reliance on Type IIa fibers in a race.
• May delay fatigue in muscles that tire quickly, such as the bi-articular muscles of the hip. (Hanon et al., 2005)
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WHY DOES S & P WORK?• Greater efficiency reduces VO2 and RE at a
given submax speed giving you “more in the tank.”
• Greater Type IIb conversion to Type IIa?
• Probably not - explosive training augments IIb fibers, whereas endurance training promotes the shift from IIb to IIa.
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WHY DOES S & P WORK?• Improved utilization of the SSC?
• Exaggerated with plyos, so you can potentially improve it.
• Improved muscle stiffness?
• There has to be an optimal level of stiffness - find the right balance to not compromise stride length and rate, economy, or injury prevention. (Hanon et al., 2005; Wilson et al., 2010)
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S & P TECHNIQUES• Standard resistance exercises
• Multi-joint, closed kinetic chain movements
• Movement specificity
• Focus is on basic muscle function, symmetry, and balance.
• Examples: squats, lunges, step-ups,
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S & P TECHNIQUES• Olympic-style lifts
• Trains whole-body coordination
• Focus is on velocity-specific training and maximal muscle power
• Examples: cleans, shrugs, jerks, snatches
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S & P TECHNIQUES• Plyometrics
• Exaggerate eccentric, isometric, and concentric contractions to utilize stretch-shortening cycle
• Focus is on speed of movement and minimal contact times
• Examples: squat jumps, box/depth jumps, bounds, hurdle hops.
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RECOMMENDATIONS• S & P workouts should be periodized and
synchronized with current training schedule.
• Early off-season: work on muscle endurance (general lifts are good here)
• Mid-late off-season: progress towards muscular strength (general lifts still good, but progression to specific lifts and/or Olympic lifts recommended)
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RECOMMENDATIONS• S & P workouts should be periodized and
synchronized with current training schedule.
• Early race season: introduce power movements (Olympic-style lifts and plyos)
• Race-season: maintain strength/power endurance (functional lifts recommended)
• Late race season: Taper off to remove strength work ~ 2 weeks prior to big races.
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RECOMMENDATIONS• S & P workouts should be periodized and
synchronized with current training schedule.
• Reverse linear for muscular endurance works, but not necessarily for S & P progressions.
• A traditional undulating model appears to work.
V
I
S
Time
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RECOMMENDATIONS• S & P workouts before or after endurance
workouts?
• Before probably best, when neuromuscular system is fresh.
• Practically speaking, many coaches and athletes like it the other way around.
• When possible, perform S & P workouts on lighter intensity days or off-days.
22
RECOMMENDATIONS• Lifting tips
• Keep it SIMPLE
• Keep it FAST (Tanimoto et al., 2009)
• 8-12 week program
• 2-3 times per week
• Consult a professional before attempting Olympic lifts if you have no prior experience.
23
RECOMMENDATIONSMuscle Strength
Focus: train the muscle to produce max force
Sets: 3-5
Reps: 3-6
Load: ≥ 80% 1-RM
Muscle Power
Focus: velocity-specific training
Sets: 3-5
Reps: 3-5
Load: 55-75% 1-RM
Muscle Endurance
Focus: stress the muscles continuously
Sets: 1-3
Reps: 15-20
Load: 50-60% 1-RM
Muscle Hypertrophy
Focus: put in a lot of work and muscle damage
Sets: 4-6
Reps: 6-12
Load: 60-80% 1-RM
24
RECOMMENDATIONS• Plyo tips
• Need base of strength (8-12 wks) and good health before plyos
• Start with 80-100 foot contacts/session
• 4-6 week program
• 2-3 times per week
25
CONCLUSIONS• Supplementing your training with an
appropriate S & P program appears to:
• Not affect VO2max or LT
• Improve economy, vLT, and vVO2max
• Improve 3-5K run times and cycling performance
26
FINAL THOUGHTS• The research presented is convincing, but
many studies have small sample sizes, untrained populations, and methodological factors that make interpretation and generalizability of the findings difficult.
• Consequently, the known info does not represent recommendations that are “written in stone.”
27
FINAL THOUGHTS• Many of the studies REPLACED some of the
endurance training and still saw benefits - you may not need to add S & P on top of what you’re currently doing.
• Don’t just go through the motions - every rep should be performed PERFECTLY.
• Consult a professional if you have little/no experience with resistance training.
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THANK YOU!• If you have additional
questions, please feel free to contact me at [email protected]
• Good luck at the races!
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