2016 National Strength and Conditioning Association Hawaii State Clinic presentation on the specific considerations in endurance training programming in the general population

1. ENDURANCE CONSIDERATIONS:
TRAINING GENERAL POPULATION CLIENTS
WITH ENDURANCE FOCUSED PROGRAMMING
By Don Pump CSCS,*D, NSCA-CPT,

2. ENDURANCE CONSIDERATIONS: TRAINING
GENERAL POPULATION CLIENTS WITH
ENDURANCE FOCUSED PROGRAMMING
By Don Pump CSCS,*D, NSCA-CPT, RSCC

3. ABOUT THE NSCA
The National Strength and Conditioning Association (NSCA) is an
educational nonprofit association committed to supporting and
disseminating research-based knowledge and its practical application
to improve athletic performance and fitness.
The NSCA offers four credentials of distinction:
Certified Strength and Conditioning Specialist® (CSCS®)
NSCA-Certified Personal Trainer® (NSCA-CPT®)
Certified Special Population Specialist™ (CSPS™)
Tactical Strength and Conditioning Facilitator™ (TSAC-F™)
Any webinar questions can be directed to education@nsca.com.

4. COMMON THOUGHTS
• Strength training will decrease my aerobic capacity. FALSE
• Strength training dictates my power output. TRUE
• “The additional pounds added from strength training will be
detrimental to my performance” TRUE
• Movement economy has no bearing on my ability to run. FALSE
• ”Any of my free time should be spent swimming, biking, or
running” FALSE

5. LEARNING OBJECTIVES
Participants will be able to:
• Define functional training for endurance sports
• Establish a needs analysis for the recreational
endurance athlete/client
• Critically analyze movement economy when
considering the novice and advanced
endurance athlete
• Implement strategy into program design in
order to support the needs analysis

6. LETS GET ON THE SAME PAGE
“FUNCTION” is defined as “performing a duty for
which a person/thing is intended; a normal or
characteristic action of anything; a duty, utility, or
purpose."
“FUNCTIONAL TRAINING” is defined as "a
comprehensive approach to training or
rehabilitation that addresses all performance
components necessary to achieve success in any
target activity.”
JC Santana

7. NEEDS ANALYSIS
1. Generally speaking running, biking, and
swimming all have individual needs,
however when considering them as a whole,
for the most part all require a strong core.
Specifically Counter Flexion, Counter
Extension, and Counter Rotation.
2. Movement patterns are predominantly
unilateral with significant rotational control.
3. Balance and joint stability are essential in
maintaining force over a long period of time.

8. 4. High aerobic capabilities (high V02Max,
high lactate threshold or ventilatory, and
good running economy)
5. High stride rate (SR) multiplied by stride
length (SL) will equal running speed.
Maintain it for a long period of time.
NEEDS ANALYSIS

9. THINK ABOUT THIS
"YOU HAVE TO KNOW WHAT IS INSIDE THE
BOX BEFORE YOU CAN THINK OUTSIDE OF
IT."
Robert “Dos” Remedios
"THIS ISN’T ROCKET SCIENCE BUT IT IS A
SCIENCE."
Robert “Dos” Remedios

10. PREFORMANCE PRINCIPLES
• The typical distance runner has a relatively
stable stride rate. However stride length
increases with speed. (Luhtanen 1978).
• Why does this matter? It supports the fact
that neuromuscular adaptations resulting
from explosive strength training could
benefit endurance athletes.

11. PREFORMANCE PRINCIPLES
• MOVEMENT ECONOMY - Efficient movement
where you expend no more energy than is
necessary.
• AEROBIC CAPACITY (VO2max) - Maximal
amount of oxygen your body can use during
exercise.
• LACTATE THRESHOLD - The point at which
you change from aerobic metabolism to
anaerobic metabolism and can no longer
metabolize lactate at a rate higher than you
produce it.

12. AGE PREDICTED HEART RATE
220-Age= Max Hart Rate (Hrmax)

13. KARVONEN FORMULA
220 - age - RHR x training % + RHR
Client 1:Presumably poor fitness, age 25 with a RHR of 90.
220 – 25 – 90 = 105 (.60 - .80) + 90
Training Zones = 153-174
Client 2: Presumably High level of fitness, age 45 with a
RHR of 45.
220 – 45 – 45 = 130 (.60-.80) + 45
Training Zones = 123-149

14. AN ALTERNATIVE APPROACH
ESTIMATE VO2 Max
• 12 minute Cooper Field Test
• Run as far as possible within 12 minutes.
• Run at a steady pace instead of sprints and fast running.
• Results are based on the distance ran, their age and their sex.
• The results can be correlated with VO2 Max.
ESTIMATING TRAINING ZONES
• RPE/Talk Test
• Blood Lactate Test

15. [RESULTS INDICATE]
“Low volume, moderate to high intensity weight training program,
when added to an endurance training program, significantly
improves upper and lower body strength as well as running
economy, and has little or no impact on VO2 max, blood lactate
accumulation, or body composition in trained female distance
runners."

16. [RESULTS INDICATE]
“Additional Heavy Weight Training led to
improved maximal strength and running
economy with no significant effects on the
VO2 kinetics pattern in heavy exercise.”

17. [RESULTS INDICATE]
Slight decrement in strength and power output
No decrement in aerobic capacity

18. [RESULTS INDICATE]
“The combination of strength and
endurance training results in an
attenuation of the performance
improvements and physiological
adaptations typical of single-mode
training.”

19. PROGRAM DESIGN
GENERAL STRENGTH VS. SPECIFIC STRENGTH
NOVICE VS. VETERAN

20. PROGRAM DESIGN
• Needs analysis
• Planning on time
– Priority Event (“A” Race, “B” Race, Etc.)
• Establishing a baseline to build a
foundation.
– General Strength (GPP)
– Specific Strength
– Injury Prevention

21. PROFESSIONAL SCOPE
CSCS
• Performance in nature
• Athletic population
(school or private team)
• Hired for the “season”
NSCA-CPT
• Generally speaking more
of a recreational focus
• Individual or small group
generally in a “gym
environment”
• Hired for an “event”

22. PROGRAM DESIGN
General Strength vs. Specific Strength
• Needs analysis !!!!!
• Planning on time-priority event (“A” Race, “B” Race, Etc.)
• Movement economy - What are standard movements
and how does that increase efficiency? Squat, Hinge,
Push, Pull, OH Press, Rotate, Carry. (Uni/Bi)
• Planes of movement - Get out of the Sagittal Plane
• Exercise selection
• Body awareness

23. MINDSET
• Buzz Words – Corrective exercises are those in our
scope or perhaps we should think injury reduction and
prevention through movement efficiency, reinforced by
strength development.
• Don’t be afraid of steal!!!!!!!
• Get off the Bosu ball.
• Put down the 6 lb. pink weights and pick up something
that requires you to use your legs.
• Take off the sissy mittens they are just not cool.
• Perhaps the biggest training consideration here is
MINDSET.

24. PROGRAM DESIGN
Very short rest intervals are associated with high levels
of blood lactate accumulation.
This effects neuromuscular control and can negatively impact speed
development. Because speed training requires maximal effort and a
high quality of work, longer rest periods are more appropriate to allow
the athlete to recover between work intervals. In order to
enhance aerobic endurance and increase VO2 Max towards its upper
limits, interval training should consist of
3-5 minutes of work with a work to rest ratio of 1:1 or
less. The intensity should equal 90—100% VO2 max
(Wilmore 2005)

25. PROGRAM DESIGN
Improvements on efficiency are well
documented. The addition of strength
training to the endurance program of trained
cyclists and runners has improved cycling
time to exhaustion and 10k running time
by approx. 44 second (Hickson et al. 1988)

26. EXERCISE SELECTION: UNILATERAL

27. EXERCISE SELECTION: UNILATERAL

28. EXERCISE SELECTION:
POSTERIOR CHAIN

29. EXERCISE SELECTION:
COUNTER FLEXION/EXTENSION

30. EXERCISE SELECTION:
SHOULDER STABILITY

31. EXERCISE SELECTION:
CONTER ROTATION

32. CASE STUDY #1
NOVICE RUNNER

33. NOVICE RUNNER
45 year old corporate banker looking to
complete his first 5k race. He has not been
active in over a decade. He has a limited
support structure at home and a very
demanding career. Time management is a
top priority.
What do you do?

34. NOVICE RUNNER
45 year old corporate banker looking to
complete his first 5k race. He has not been
active in over a decade. He has a limited
support structure at home and a very
demanding career. Time management is a
top priority.
What do you do?

35. NOVICE RUNNER
• Sedentary postural considerations
• Consider a joint by joint approach to
movement analysis. Recall the concepts
of: Tissue Quality, Joint Mobility,
Neuromuscular Activation, Power,
Strength, Accessory Elements.
• Consider an interval based plan with a
work to rest period of 1:1

36. CASE STUDY #2
IRONMAN TRIATHLETE

37. AGE GROUP TRIATHLETE
45 year old seasoned IRONMAN triathlete
looking to elevate his performance to the
next level. He has always been a self-
coached athlete but now feels he could use
some assistance in the Strength and
Conditioning discipline.
What do you do?

38. AGE GROUP TRIATHLETE
45 year old seasoned IRONMAN Triathlete
looking to elevate his performance to the
next level. He has always been a self-
coached athlete but now feels he could use
some assistance in the Strength and
Conditioning discipline.

39. AGE GROUP TRIATHLETE
• MINDSET is KEY !!!
• Type ”A” self coach athletes have often times convinced
themselves that what they do is correct no matter what.
”I have always done it that way and it works for me.”
What if you could be even better????
• Remove the negative before you try to add a positive.
• Get them strong. They know what they are doing on the
conditioning side. Play the strength coach, this would be
a hybrid scope (CSCS/NSCA-CPT)

40. REFERENCES
1. Bonacci, J., Chapman, A., Blanch, P., & Vicenzino, B. (2009). Neuromuscular adaptations to training, injury
and passive interventions: implications for running economy. Sports Medicine (Auckland, N.Z.), 39(11), 903-
921. doi:10.2165/11317850-000000000-00000
2. Buggey, T. (2007, Summer). Storyboard for Ivan's morning routine. Diagram. Journal of Positive Behavior
Interventions, 9(3), 151. Retrieved December 14, 2007, from Academic Search Premier database.
3. Barnes, K. R., & Kilding, A. E. (2015). Strategies to improve running economy. Sports Medicine (Auckland,
N.Z.), 45(1), 37-56. doi:10.1007/s40279-014-0246-y
4. Crawley, J. (2001). Can Explosive Strength Training Improve Distance Running Performance?. Strength &
Conditioning Journal, 23(4), 51.
5. Erickson, T. M. (2005). The benefits of strength training for endurance athletes. NSCA Perform. Training J,
4(2), 13-17.
6. Lavin, G. (2007). Strength Training for the Triathlete Tradition Versus Function. Strength & Conditioning
Journal, 29(5), 15-17.
7. Luhtanen, P., & Komi, P. V. (1978). Mechanical factors influencing running speed. Biomechanics VI-B, 2, 23-
28.
8. Martuscello, J., & Theilen, N. (2014). Do the Benefits of Strength Training Out-Weigh the Dangers for
Endurance Athletes?. Strength & Conditioning Journal, 36(4), 49-51.
9. Reuter, B. (2000). Strength Training for Endurance Athletes?. Strength & Conditioning Journal, 22(5), 61.
10. Hickson, R. C., Dvorak, B. A., Gorostiaga, E. M., Kurowski, T. T., & Foster, C. (1988). Potential for strength
and endurance training to amplify endurance performance. Journal of applied physiology, 65(5), 2285-2290.
11. Wilmore JH and Costill DL. (2005) Physiology of Sport and Exercise: 3rd Edition. Champaign, IL:
Human Kinetics

41. WHAT ARE YOUR
THOUGHTS?
Please take a minute to fill out this survey and let
us know what you think.
https://www.surveymonkey.com/r/VJ8XXYC

42. Thank you for your attention
I can be reached through my website.
Don Pump CSCS,*D, NSCA-CPT, RSCC
www.donpump.com
don@donpum p.com