Strength, Core and Stablity Training for Endurance Athletes. The logic and science behind the need for endurance athletes to get stronger. Exercise examples and workout structure.

1. Strength, Core and Mobility Training
for Endurance Athletes
Sept. 27, 2019
3:50 p.m.

2. Charlie Hoolihan, CES, PES, CSCS
Director of Training, Pelican Athletic Club
Mandeville, LA.
Session Date
Endurance Athletes

3. Session Date
Caveats and what nots
English major
But coach of swimmers,
triathletes and runners
since the last century
Former D1 Collegiate
Sprinter
But Running PRs
10K 36.48 HM 1:26 + and
M 3:17 + in 20 mph
1983 Kona Ironman
15:47.00 w 9 hr. bike split
70 mile ride/45 mile ride w
1 min jog in place
My personal training
preference is speed and
strength style
programming
Not everyone should do
speed and strength style
programming but
everyone should do some
proportions of it

4. Session Date
But enough about me
How are you guys?

5. Session Date
A humble offering
“When the human body is
concerned, we are dealing with a
system that is so complex with so
many interrelated variables, we
can do nothing but be humble
about our beliefs and
recommendations.”
• Chris Beardsley , Strength
and Conditioning Research

6. Every Body is Different in research and science
• Every BODY is different.
• Research underway as can be contradicting all or
some elements of what we are saying today.
• Science and practical experience go hand in hand.
• 1 in 5 low or non-responders.
• 1 in 5 are high or super responders
• Placebo responses in controls are 15-30%.
• Higher responses in pharmaceuticals and rate
seems to be growing in US as a whole.
• Most Exercise Science research is done using
young males.
• Females??
• Older males??
• Most 55 and older research is done on frail, sedentary
populations.

7. Early Expert Questions- Astrand
“It is an important but unsolved question which
type of training is most effective: to maintain a
level representing 90 % of the maximal oxygen
uptake for 40 min, or to tax 100 % of the oxygen
uptake capacity for about 16 min.”
Textbook of Work Physiology, Åstrand and Rodahl (1986)

8. • Strength Training?
• 15 min of planks and crunches.
• Flexi-what-ibilty?
• Long slow distance at sub sub maximal efforts to
build an “aerobic base” and “aerobic fitness”
• Then tune the anaerobic system with two to three
weeks of fast stuff before a peak event.
• If its not on Strava or Social Media…
Session Date
Standard Endurance Practice

9. • Strength Training?
• 15 min of planks and crunches.
• Flexi-what-ibilty?
• Long slow distance at sub sub maximal efforts to
build an “aerobic base” and “aerobic fitness”
• Then tune the anaerobic system with two to three
weeks of fast stuff before a peak event.
• If its not on Strava or Social Media…
Session Date
35,500 results in .12 for running since 2015!

10. Session Date

11. Sci-hub
http://sci-hub.tw/
https://doi.org/10.1007/978-3-319-
75547-2

12. Session Date
Sport Specificity

13. • First Level
 Second Level
o Third Level
 Forth Level
- Fifth Level
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Sport specific Olympic swimmer
training – Ryan Lochte

14. “No exercise in the weight room is sport specific. Training in the weight
room enhances physical qualities associated with athleticism which
is different from skill. The repetition of the sport’s skill is what allows
the strength aspect to transfer.” - Rob Panariello
“There are reams of research showing improved performance and
transference into sporting actions through strength training.”
- Bret Contreras
“Sport Contextual” – Sam Vickers
Getting stronger and faster is sport specific.
Sprint training techniques transfer too!
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Sports specificity is the sport

15. • Maximum oxygen uptake by the cardiovascular oxygen transport system.
• Cardiac output and the ability to achieve a large stroke volume.
• The systemic distribution of blood to the muscles. which is improved in
two ways through training:
• Increasing capillarization of the muscles
• increasing the efficiency of the blood transport in the arteries and
capillaries.
• Muscle Endurance
• Economy of movement
• Lactate Threshold
(Lactate.com (2013) Steele (2012)
Session Date
Keys to Endurance

16. Primary rationale: Joint Integrity
• Most individuals have joint dysfunctions.
• 15-25 % of runners get injured training for
an event.
• Continuous exercise to physical and
mental fatigue attacks areas of
dysfunction.
• Strength sessions can improve the
integrity of joints and create more
stability.
• Allowing for training at higher but
controlled tempos with mindful technical
proficiency.
• Bring all the muscles to the party!

17. Session Date
Two stimuli for same switch

18. Resistance training to failure = Acute
CV Improvements (Steele, 2012)
• Improved lactate metabolism
• Increased AMPK
• Improved aerobic glycolysis
• Increased motor recruitment
…and more

19. • Volitional failure
• Heavy or light
• AMTRAP
• Increased strength
• Increase
hypertrophy
Session Date
Rep scheme for everyone!

20. • No highly publicized elites
• How much money are you making from your races?
• Goes against conventional wisdom
• Makes you bulky and slow
• Bro’s are afraid of cardio because it prevents GAINZ
• 80/20 rule
• One size does NOT fit one. CC skiing study. 83/17 to 65/35
• Not enough time in a training week
• Strength training helps reduce training time. Substitute not add.
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Still resistance to resistance
training

21. Most of us are not Kenyans
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Biggest rationale of all

22. Create, Store and release energy
Session Date
Spring force production
(journal of experimental biology)
Kinesthetic Awareness
Pre-test – walk around room
Foot circles
Post test – walk around room
Heel-Ball-Toe (HBT)
HBT Calves
HBT Calves, Hamstrings
HBT Calves, Hamstrings Glutes
Knee/ankle bands
Partner Lateral demand tether band
Training
SL wall calf raise
SL Deadlift
SL glute bridge
SOB tether to
moderate resistance
Lean forward into
Run

23. Store concentric and release eccentric energy
Session Date
Finding the Spring (run) 10 min
Kinesthetic Awareness
Pre-test – walk around room
Foot circles
Post test – walk around room
Heel-Ball-Toe (HBT)
HBT Calves w march
HBT Calves, Hamstrings
HBT Calves, Hamstrings Glutes
Knee/ankle bands
Partner tether band

24. Posterior Push/Lateral Control
Spring force production
Session Date
Hip and posterior dominant (Run)
Strengthen posterior muscle groups
Glutes/Hamstrings
Calves/Foot/Ankle
Teach drive from posterior
15-25% of all runners get injured
preparing for an event.
< 5% of swimmers and cyclists*
*excluding traffic accidents
Primary Strength exercises
1. Dead lifts and SL DLs
2. Hip Thrusts and SL HTs
3. Glute Ham raises and SL GHRs
4. Standing Calf raises and SL CRs
5. Bicep alternating hammer curls
6. Pullups – lats
7. Kettlebell swing

25. Session Date
Running exercises for workout 30 min
For kinesthetic awareness. Limit injuries. 4-6 reps!
Slastix –
40 (partners)
First sequence
Beast
16 (lines w 5)
3rd sequence then run
Band 50
( partners)
2nd sequence
Plyo box
16 lines of 5
6th
KB/DB 20
16 lines 5 e
4th
Med Ball
16 lines w 5)
5th
Run Run Run Run Run Run
SL DL side demand
Partner is static SL/DL
Skipping drill
Forward decelerate
back
Foot lateral step Split squat hop Lateral
lunge into
stabilization
SL DL w lateral
throw (to next
in line)
FTB lunge side
demand
Partner is static lunge
Bound
Forward decelerate
back
Foot
external/internal
rotation
Step up into calf
raise
Barista
carry
SL DL slam
High knee lunge
decelerate landing
/Partner cycling squat
Skiers bound w
stabilize
Reverse jog back
Ankle Diagonal
step
Reverse lunge
to step up w DB
or KB swing.
SL DL
exchange
Skiers bound

26. Concentric leverage
Session Date
Upper body power (swim)
• Concentric/Isometric
• Top to bottom drivers
• Hips as anchor point
• Top to bottom tension during
movement
• Suspension trainers and
medballs are best tools for
stability and core.
For strength and propulsion
1. Bench press and SA bench press
2. Pull-ups
3. Triceps extension and SA triceps
4. Renegade rows
5. Renegade Triceps
6. Squats
7. Kettlebell swings
8. Glute/Ham raise
9. Med ball throws

27. Session Date
Swimming workout for top to bottom
drivers 4-6 reps! (20 min)
SLastix –
40 (partners)
First sequence
Beast 8 x 2
(lines w 9)
Front person
does exercise
Knee/ankle band
50 – ( partners)
2nd sequence
Plyo box 16
(16 lines of
5
5th
Med Ball 1
(16 lines w 5)
Third
KB
(16 lines w 5)
4th
Swim Swim Swim Swim Swim *MB* Swim
Flutter kick w
upper body hold
Both
Pull downs Overhead
shoulder
Plyo
pushup
Supine throw for
distance
To next in line
KB swing
Tricep extension
from plank
Partner planks
Tricep wave Wall slides Box jump Supine chest pass
To next in line
supine bottoms
up chest press
Side plank rows
Partner hold
plank
Shoulder wave Bear crawl Mini dip w
hip
extension
Reverse and
forward throws
2 next in line
Standing
shoulder
overhead carry

28. Concentric Pistons
Session Date
Knee and Quad dominant (bike)
Upper body control/lower body
locomotion
Create lateral demands
Upper body perturbation
Adductor and Abductor tension
Strong upper body for control and
grip.
Primary Strength exercises
1. Squats and SL squats
2. Step ups/step and tap.
3. Lunges.
4. Bent over rows. SASL BORs
5. Renegade rows
6. Calf raises and SL CRs
7. Kettlebell swing

29. Session Date
Cycling workout for kinesthetic
control through the conduit 20 min
Slastasix –
40 (partners)
First
Beast
8 lines x 2
second
Knee/ankle band
50 ( partners)
Med Ball
16 lines w 5
Plyo box
16 lines of 5
KB
16 lines w 5
Bike Bike Bike Bike Bike Bike
Pistol w forward
lunge
Lateral wave Wall squat Partner lateral
throw DL and SL
slight squat
Step and tap
repeaters
Single
swing w
grip pause
Pistol w rotation
lunge
Lateral stance
wave
Hip bridge Twists w torso
tension
Adductor split
squat repeaters
Rotation
skips
Pistol w
Turbulence
Front wave Psoas band pull
supine or
standing
Stationary Lunge
w twists
Copenhagen
plank
W bicycle
Best pistol
squat

30. Session Date
Programming
1. Periodize a specific strength gaining phase of the year. Usually
late fall and winter pending primary sport
2. Find 10 to 20 Rep peak (max) and emphasize maintaining of peak.
3. Create workouts which mix in strength training circuits with a HI
interval at end of each circuit – strength to endurances transfer?
4. Create circuits which can be done in 15-30 minutes if in-season
anxiety creeps in.
5. Cycle in HIIT session “stability and core” workout

31. • Research into periodization schedules have changed their
infallible status so keep up with research.
• Basic undulating block periodization schedule might look like
this over the course of a year.
• Find an “off season” of 6-12 weeks where exercises can be
taught, and peak strength sought. Twice per week. More if
there’s a buy-in.
• Set up “maintenance” programming. Key lifts at peak weight
once or twice per week. Can be as little as 30 minutes.
• Find “blocks” in between competition schedules or seasons
to re-build or increase strength on peak reps.
Session Date
Periodization schedules

32. 1. It’s a battle but perceptions are slowly changing
2. Workshop, clinic, class in “Core training” for Endurance Athletes”; “Injury prevention”
“Run Less/Run faster”
3. Workshop, clinic or class in another area of expertise.
(Acquire an area of expertise!!)
a. Swim or running technique
b. Track or cycling interval workouts
c. Swimming workouts
d. Cross training workouts – stair climbers, rowers etc.
e. “Off season” strength training workshop, clinic or class in Injury prevention
Cause they always get injured.
Session Date
Marketing (convincing)
Endurance Athletes

33. Session Date
Transforming perceptions: Veterans
• Tough sell
• Begin reorganizing training schedule a few weeks at a time
• Swap out a session or two – Concurrent training.
• Encourage quality above all else.
• Avoid going long every weekend day and even every weekend.
• Some just go long for the sake of going long.
• Transfer obsessive compulsions from mileage to other data.
• Post- injury - more receptive.
• It’s all about getting faster with a better quality of life.
• It’s more important to lift after age 50 than to do endurance.

34. • Much easier sell.
• Find a starting point.
• Galloway’s Walk/Run/Walk programming
• 20 to 60 minute sessions 4 or 5 times per week.
• Its all about fitness and a better quality of life.
• HIT has been proven to be more effective that LSD in
improving cardiovascular and metabolic systems.
Session Date
Transforming perceptions - Rookies

35. Session Date
Essential Reading

36. The Gait Guys Running physio
Christopher Johnson Running mate pt
Paul Ford Simplifaster (sprints)
Dr. Kasey Hill kinetic revolution (james dunne)
Prehab guys
Science of running
Session Date
Essential Trainers/PTs/Coaches

37. Email: Charlie@thepac.com
FB: Charlie Hoolihan
Endurance Edge (Private Group. FB me)
IG: charliehoolihan
SlideShare: Search Charlie Hoolihan
Uploaded 10/1/2019
Session Date
Strength, Core and Mobility Training for
Endurance Athletes

38. October 12 – 15, 2017
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References

39. October 12 – 15, 2017
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40. October 12 – 15, 2017
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