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