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Auxiliary Training Means and Methods for the Multi-Sport Athlete

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This is the powerpoint from a presentation given on November 21 at Athletic Lab in Cary, NC as part of a Triathlon seminar.

This is the powerpoint from a presentation given on November 21 at Athletic Lab in Cary, NC as part of a Triathlon seminar.

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  • 1. Auxiliary Training: Means & Methods for the Multi-Sport Athlete
    Michael Young, PhD
    HPC-Athletic Lab
    Cary, NC
  • 2. Strength
    5 Physical Capacities
  • 3. Auxiliary Training Means
    Strength Development
  • 4. Introduction
    A roadmap with definitions
  • 5. Produces beneficial changes on musculoskeletal and endocrine system
    Non-impact means of training
    Introduces training variety
    Can address imbalances and asymmetries
    Reduces likelihood of injuries
    Enhances performance through improved neuromuscular efficiency
    Benefits of Resistance Training
  • 6. Research Review
    Introduction to Strength
  • 7. Muscular Strength: Ability to produce force
    Power: Ability to perform large amounts of work over short periods of time
    Muscular Endurance: Ability to sustain high work loads
  • 8. Maximal strength is highest level of force an athlete can generate
    Greater maximal strength means more can be converted into sport-specific strength endurance or explosive power (Bompa, 1999)
    Maximal strength training can improve exercise economy and endurance performance (Hoff et al, 2002; Johnston et al, 1997)
    Muscle Capacities – Maximal Strength
  • 9. Triathletes never produce a singular maximal effort
    Most sports require movements that are much more rapid and demand a higher power output than is generated during maximal lifts
    An athlete can be exceptionally strong but lack substantial power due to an inability to contract muscle quickly (Komi, 1979; Newton & Kraemer, 1994)
    Muscle Capacities – Power
  • 10. The greater amount of starting maximal strength, the more of it can be maintained for a prolonged period.
    Strength endurance can be developed through circuit training or the use of low weights and high repetitions
    Many strength endurance programs are inadequate for endurance-based sports - a set of 15-20 repetitions for example does not condition the neuromuscular system in the same way as a long distance event.
    Muscle Capacities – Endurance
  • 11. Periodization: The planning of training variables to attain a specific goal in a predetermined period of time
    Intensity: The degree an activity approximates an absolute maximal effort
    Volume: The quantity of work performed
  • 12. Running Economy: A measure of how efficiently a person uses oxygen while running at a given pace
  • 13. The following factors affect running economy:
    Vertical motion while running
    Technique and type of activity
    Fitness and training
    Individual factors
    Weight of clothing and shoes
    Environmental conditions
    Neuromuscular efficiency
    Factors affecting Running Economy
  • 14. Neuromuscular Efficiency: The ability of the neuromuscular system to allow prime movers, synergists, stabilizers, and neutralizers to work together synergistically as an integrated functional system
  • 15. Running economy is a result of enhanced neuromuscular characteristics such as improved muscle power development and more efficient use of stored elastic energy during running
    Resistance training using heavier loads or explosive movements improves muscle power and enhances the ability to store and use elastic energy
    Mechanisms of Benefit
  • 16. Research Review
    Ensuring evidence-based practice
  • 17. Highly trained runners and cyclists display more refined patterns of muscle recruitment than novices
    Interference with motor learning and neuromuscular adaptation may occur as a result of ongoing multidiscipline training (e.g. triathlon)
    In the sport of triathlon, impairments in running economy are frequently observed after cycling due to physiological stress and loss of coordination
    Bonacci J, Chapman A, Blanch P, Vicenzino B. Neuromuscular adaptations to training, injury and passive interventions: implications for running economy. Sports Med. 2009;39(11):903-21.
    Research Review
  • 18. Training has a positive influence upon gross efficiency
    Efficiency increased through muscle fibre type transformation, changes to muscle fibre shortening velocities and changes within the mitochondria
    Hopker J, Passfield L, Coleman D, Jobson S, Edwards L, Carter H.The effects of training on gross efficiency in cycling: a review. Int J Sports Med. 2009 Dec;30(12):845-50.
    Research Review
  • 19. Explosive strength training vs heavy strength training
    A short period of heavy strength training can improve running economy in well-trained runners and seems to be more efficient for the improvement of running economy
    Guglielmo LG, Greco CC, Denadai BS. Effects of strength training on running economy. Int J Sports Med. 2009 Jan;30(1):27-32. Epub 2008 Oct 30.
    Research Review
  • 20. Just endurance running vs. endurance + explosive lifting
    Total training volume kept same; 9 weeks of training
    Simultaneous explosive-strength and endurance trainingimproves 5K time in well-trained endurance athletes withoutchanges in their O2 max.
    LeenaPaavolainen, KeijoHäkkinen, IsmoHämäläinen, Ari Nummela, and HeikkiRusko. Explosive-strength training improves 5-km running time by improving running economy and muscle power J ApplPhysiol 86: 1527-1533, 1999; Vol. 86, Issue 5, 1527-1533, May 1999.
    Research Review
  • 21. Short-term endurance measured with maximal 4-8 minute cycle and run
    After weight-training, subjects increased time to exhaustion by 11% during cycling and 13% during running
    Length of time subjects were able to cycle at 80% of VO2 max increased from 71 minutes to 85 minutes
    Hickson RC, Dvorak BA, Gorostiaga EM, Kurowski TT, Foster C. Potential for strength and endurance training to amplify endurance performance. J of ApplPhysiol. 1988 Nov;65(5):2285-90.
    Research Review
  • 22. Meta-analysis:
    2.9% improved performance
    4.6% improved running economy (range = 3-8.1%)
    Resistance training has a positive effect on endurance running performance and running economy
    Yamamoto LM, Lopez RM, Klau JF, Casa DJ, Kraemer WJ, Maresh CM. The effects of resistance training on endurance distance running performance among highly trained runners: a systematic review. J Strength Cond Res. 2008 Nov;22(6):2036-44.
    Research Review
  • 23. EvidenceSupporting Resistance Training
    K Stkren, J Helgerud, E Stka, and J Hoff. Maximal Strength Training Improves Running Economy in Distance Runners. MSSE 2008
    G Millet, B Jaouen, F Borrani, and R Candau. Effects of concurrent endurance and strength training on running economy and VO2 kinetics. MSSE 2002.
    J Esteve-Lanao, M Rhea, S Fleck,  and A Lucia.  Running Specific Periodized Strength Training Attenuates Loss of Stride Length during intense Endurance Running.  JSCR 2008.
    And MORE
    Evidence against Resistance Training
    Research Summary
  • 24. Methods of Strength Development
    Best practices for using strength development for neuromuscular efficiency
  • 25. 1-3x/ week
    Short but intense workouts
    15-40 minutes per session is sufficient
    Focus on high resistance / low rep or explosive
    Train the entire body
    Use appropriate rest intervals
  • 26. Core strength relates to the functional capacity and positioning of the the core of the body
    Core strength should be trained for stability using both static and dynamic movements
    Whole body movements that require mid-line stabilization are excellent at developing core strength in a functional manner
    Core Strength
  • 27. Core Training
  • 28. Core Training
  • 29. Core Training
  • 30. Activity of the trunk muscles during squats and pulls from the floor (dead lifts) is greater or equal to that produced with many common stability ball exercises.
    Journal of Strength & Conditioning Research, Volume 22, Issue 1, Pages 95-102, 2008. Trunk Muscle Activity During Stability Ball and Free Weight Exercises: Nuzzo, McCaulley, Cormie, Cavill, and McBride
  • 31. Muscles do not act in isolation
    Train movements not muscles
    Address asymmetries and imbalances
    Training Holistically
  • 32. Multi-joint exercises through complete ranges of motion
    ~50 / 50 split upper / lower body
    Upper body:
    Presses (Bench press, shoulder press, DB incline, etc)
    Pulls (Pullups, Rows, Pulldowns, etc)
    Lower body:
    Squats (front, back, overhead, etc)
    Pulls (deadlifts, olympic lifts)
    Unilateral (lunges, stepups, split squats)
    Exercise Selection
  • 33. Exercise Selection - Strength
  • 34. Exercise Selection - Strength
  • 35. Power Development
    *Total pull: Lift-off until maximal vertical velocity
    **2nd pull: Transition until maximal vertical barbell velocity
  • 36. Exercise Selection - Power
  • 37. Exercise Selection - Power
  • 38. Neuromuscular adaptations occur best at higher exercise intensities
    Heavy-Low Rep vs. Light-High Rep
  • 39. Weight gain should be minimized
    Any changes in weight are largely a byproduct of macronutrient intake ratios and caloric intake
    Maximum strength training does not lead to a significant increase in muscle mass (Moss et al, 1997)
    Moss BM, Refsnes PE, Abildgaard A, Nicolaysen K, Jensen J. Effects of maximal effort strength training with different loads on dynamic strength, cross-sectional area, load-power and load-velocity relationships. Eur J ApplPhysiolOccup Physiol. 1997;75(3):193-9
    Weight Gain Concerns
  • 40. Integration of Concepts
    Thoughts on incorporating strength development concepts in to triathlon training
  • 41. The body will adapt to stress
    Continually increasing stressors must be applied for continued adaptation
  • 42. Volume and intensity should always operate in an inverse relationship
    Attempting to maintain both high concurrently may lead to overtraining
    Volume will start higher and drop off
    Intensity will start lower and increase
    Periodization of Strength
  • 43. Strength for the sake of strength is meaningless
    Know the goal
    Use resistance training for strength not endurance
    Specificity of action and movement is important
    Other Considerations
  • 44. Auxiliary Training Means
    Flexibility & Mobility
  • 45. Flexibility Related Abilities
    Static Flexibility is the ability to attain large range of motion at a joint without accompanying movement
  • 46. Flexibility Related Abilities
    Dynamic Flexibility is the ability to attain large range of motion at a joint with accompanying movement
  • 47. Static Flexibility
    Static Flexibility Exercises are designed to challenge the range of motion of a joint in a way that involves little or no motion
    2 sub-categories:
    Passive Static Stretching
    Facilitated Stretching
  • 48. Static Flexibility
  • 49. Static Flexibility (PNF)
  • 50. Static Flexibility (Assisted)
  • 51. Dynamic Flexibility
    Dynamic Flexibility Exercises are simple movements that move joints through large ranges of motion
  • 52. Dynamic Flexibility
  • 53. Hurdle Mobility Exercises
    Hurdle Mobility Exercises are hurdle exercises that force joints to move through large ranges of motion
    Designed to improve mobility, flexibility, and coordination
  • 54. Hurdle Mobility
  • 55. Hurdle Mobility
  • 56.
  • 57. mike@athleticlab.comwww.elitetrack.comhttp://youtube.com/hpcsport
  • 58. Bompa TO. 1999 Periodization Training for Sports. Champaign,IL: Human Kinetics.
    Hoff J, Gran A, Helgerud J. Maximal strength training improves aerobic endurance performance. Scand J Med Sci Sports. 2002 Oct;12(5):288-95
    Johnston RE, TJ Quinn, Kertzer R and Vroman NB. Strength training in female distance runners: impact on running economy. J. Strength Cond. Res. 11: 224-229, 1997
    Komi PV. Neuromuscular performance: factors influencing force and speed production. Scand J Sports Sci. 1979 1:2-15
    Newton RU; Kraemer WJ. developing explosive muscular power: implications for a mixed method training strategy. NSCA J. 1994 16:(5)20-31