Presentation given by Matt Silvers at 2011 March Tri-Fusion meeting!

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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