THREAD (1)
Strength Training for Endurance Sports:
There's a general misconception that an endurance-based sport (in this case, running) requires endurance type gym exercises, i.e. high repetitions of a low to moderate weight. This is incorrect.
Strength Training for Endurance Sports:
There's a general misconception that an endurance-based sport (in this case, running) requires endurance type gym exercises, i.e. high repetitions of a low to moderate weight. This is incorrect.
2/
Muscular endurance is improved during running, so endurance training shouldn’t be the focus of resistance training. Increasing strength increases propulsive power, tendon stiffness and the capacity of the lower limbs to absorb the ground reaction force of each stride.
Muscular endurance is improved during running, so endurance training shouldn’t be the focus of resistance training. Increasing strength increases propulsive power, tendon stiffness and the capacity of the lower limbs to absorb the ground reaction force of each stride.
3/
It improves running efficiency & economy.
Increasing muscular strength & the stiffness of muscles/tendons (for improved storage and release of energy) requires higher loads & greater time under tension than running provides. This is the role of heavier resistance training.
It improves running efficiency & economy.
Increasing muscular strength & the stiffness of muscles/tendons (for improved storage and release of energy) requires higher loads & greater time under tension than running provides. This is the role of heavier resistance training.
4/
Note that this is generally for an improvement in mass specific strength – not the absolute strength (and concomitant bodyweight) of a powerlifter. Mile runners are light.
I am currently focusing (sort of) on running faster over one mile.
Note that this is generally for an improvement in mass specific strength – not the absolute strength (and concomitant bodyweight) of a powerlifter. Mile runners are light.
I am currently focusing (sort of) on running faster over one mile.
5
The above advice is relevant to the lower limbs, which bear the brunt of bodyweight when running. The upper limbs don't.
So my approach is to have exacting poundages on my legs with long recoveries btwn sets. However my upper body will benefit from higher reps & in my case..
The above advice is relevant to the lower limbs, which bear the brunt of bodyweight when running. The upper limbs don't.
So my approach is to have exacting poundages on my legs with long recoveries btwn sets. However my upper body will benefit from higher reps & in my case..
6
...shorter recoveries. As well as giving me enough upper body strength for running a mile, this also raises my heart rate - giving me extra (non-running) CV effect.
...shorter recoveries. As well as giving me enough upper body strength for running a mile, this also raises my heart rate - giving me extra (non-running) CV effect.
7
So, today - upper body gym session
Superset - 10 chin-ups/15 dips x 5 (sets) with no more than a minute btwn.
Shrugs - (barbell) - 132lbs, 154lbs, 176lbs, 198lbs, x 12 - 1 min btwn sets
Seated alternate d'bell press - 16kg dumbbells 10reps each arm x 2 sets 90secs btwn sets
So, today - upper body gym session
Superset - 10 chin-ups/15 dips x 5 (sets) with no more than a minute btwn.
Shrugs - (barbell) - 132lbs, 154lbs, 176lbs, 198lbs, x 12 - 1 min btwn sets
Seated alternate d'bell press - 16kg dumbbells 10reps each arm x 2 sets 90secs btwn sets
8
1-arm row - 7reps x 2sets; 1 min btwn sets - 70lb d'bell
Rear delt flyes - 12reps x 2sets; 1min btwn sets - 26lb d'bells
1 set 40press-ups
No more than 2mins btwn exercises. This gives me more than enuff upper body strength for a mile run +a nice CV workout w/out extra running
1-arm row - 7reps x 2sets; 1 min btwn sets - 70lb d'bell
Rear delt flyes - 12reps x 2sets; 1min btwn sets - 26lb d'bells
1 set 40press-ups
No more than 2mins btwn exercises. This gives me more than enuff upper body strength for a mile run +a nice CV workout w/out extra running
• • •
Missing some Tweet in this thread? You can try to
force a refresh
