{"id":7484,"date":"2021-07-21T19:19:02","date_gmt":"2021-07-21T17:19:02","guid":{"rendered":"https:\/\/www.ericfavre.com\/lifestyle\/uk\/?page_id=7484"},"modified":"2021-09-06T11:02:04","modified_gmt":"2021-09-06T09:02:04","slug":"strength-training-endurance","status":"publish","type":"page","link":"https:\/\/www.ericfavre.com\/lifestyle\/uk\/home\/bodybuilding-guide\/goals-in-bodybuilding\/bodybuilding-and-endurance\/strength-training-endurance\/","title":{"rendered":"Strength Training And Endurance Sports Field Report"},"content":{"rendered":"\t\t
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\r\n It is easy to see that in endurance sports many people are still \r\n reluctant to do weight training throughout the sports season.\r\n <\/p>\r\n

\r\n The small reminder concerning physiology, seems to prove them right. \r\n Indeed, one can understand certain reticence when it comes to \r\n associating two things that are apparently incompatible.\r\n <\/p>\r\n

\r\n However, admittedly, there was very little information about the effect \r\n of well-designed strength training programmes that meet the specific \r\n needs of endurance athletes.\r\n <\/p>\r\n

\r\n Benefit of off-season weight training\r\n <\/h2>\r\n

\r\n It should also be recognised that there was and still is a consensus, \r\n even among the naysayers, that off-season weight training can have \r\n certain benefits:\r\n <\/p>\r\n

    \r\n
  • \r\n Improved bone density and strengthening (reduced risk of osteoporosis).\r\n <\/li>\r\n
  • \r\n Strengthening of collagen fibres (less risk of injury).\r\n <\/li>\r\n
  • \r\n Prevention of trauma. \r\n <\/li>\r\n
  • \r\n Preservation of muscle mass (fight against sarcopenia).\r\n <\/li>\r\n
  • \r\n Strengthening of posture. \r\n <\/li>\r\n
  • \r\n Improvement of gestural efficiency and energy saving.
    <\/strong>\r\n <\/li>\r\n <\/ul>\r\n

    \r\n Unfortunately, the benefits of an off-season of strength training fade \r\n quickly and do not last for more than a few weeks. <\/strong>Therefore, it is \r\n not possible to maintain or even improve gains if one is unable to \r\n implement a specific and effective program\r\n <\/p>\r\n

    \r\n Programme throughout the season.\r\n <\/h3>\r\n

    \r\n The lack of observations on the subject left room for all the usual \r\n fears: risk of hypertrophy, increase in body weight, loss of fluidity in \r\n movement, modification of cellular irrigation and risk of asphyxiation, \r\n loss of time, increase in the weight of training programmes, etc. !\r\n <\/p>\r\n

    \r\n A Norwegian study<\/strong>, published in The Scandinavian Journal of \r\n Medicine & Science in Sport (2002)<\/em>, was able to observe that a \r\n group of cross-country skiers improved their ability to sustain a VO2 \r\n max effort by more than a third after 2 months of heavy weight training. \r\n The second group, consisting of athletes who had continued their usual \r\n training (without weight training), did not obtain any improvement \r\n during this period. (1)\r\n <\/p>\r\n

    \r\n Another study, Australian <\/strong>this time and carried out in 2003 \r\n with runners, noted a clear improvement in their times over a distance \r\n of 3000m (less than 15 seconds on average), by adding plyometric \r\n exercises to their warm-up sessions only three times a week for one \r\n month.\r\n <\/p>\r\n

    \r\n Professor Izquierdo <\/strong>(University of Pamplona, Spain) <\/em>has \r\n also seen the beneficial effects of strength training with the Spanish \r\n national canoeing team.\r\n <\/p>\r\n

    \r\n Professor Hausswirth of INSEP <\/strong>(France)<\/em> also found \r\n improvement in triathletes with 3 strength training sessions per week \r\n for 5 weeks.\r\n <\/p>\r\n

    \r\n Professor Per Aagaard <\/strong>(Denmark)<\/em>, a leading specialist in \r\n adaptations produced by strength training, verified after a 16-week \r\n strength training programme with the Norwegian national team cyclists \r\n that there was a change in the distribution of fast fibres (type II \r\n fibres: IIa and IIx).\r\n <\/p>\r\n

    \r\n At the end of the cycle, the riders all had more IIa fibres and less IIx \r\n fibres (the fastest fibres of the fast fibres).\r\n <\/p>\r\n

    \r\n The former being less fatiguable, this could partly explain why all the \r\n athletes were able to improve their times as well as their maximum \r\n strength (+ 12%. )... and this, without the manifestation of hypertrophy \r\n so feared by the athletes and trainers.\r\n <\/p>\r\n

    \r\n Another observation, and not the least, is that the quality of the \r\n vascularisation (capillary network) has not been modified. . . so there \r\n is no risk of engorgement and asphyxia during the effort. (4)\r\n <\/p>\r\n

    \r\n The list could be longer, but this brief overview of studies from all \r\n over the world and in practically all endurance disciplines seriously \r\n challenges the fears and arguments of those who are convinced of the \r\n harmful effects of weight training in endurance sports.\r\n <\/p>\r\n

    \r\n Observations from the field suggest that strength training can be an \r\n asset in the physical preparation of endurance athletes, provided of \r\n course that one knows what to do and how to do it.\r\n <\/p>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"

    It is easy to see that in endurance sports many people are still reluctant to do weight training throughout the sports season. The small reminder concerning physiology, seems to prove…<\/p>\n","protected":false},"author":71,"featured_media":27574,"parent":7408,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"template_UK.php","meta":[],"_links":{"self":[{"href":"https:\/\/www.ericfavre.com\/lifestyle\/uk\/wp-json\/wp\/v2\/pages\/7484"}],"collection":[{"href":"https:\/\/www.ericfavre.com\/lifestyle\/uk\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/www.ericfavre.com\/lifestyle\/uk\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/www.ericfavre.com\/lifestyle\/uk\/wp-json\/wp\/v2\/users\/71"}],"replies":[{"embeddable":true,"href":"https:\/\/www.ericfavre.com\/lifestyle\/uk\/wp-json\/wp\/v2\/comments?post=7484"}],"version-history":[{"count":6,"href":"https:\/\/www.ericfavre.com\/lifestyle\/uk\/wp-json\/wp\/v2\/pages\/7484\/revisions"}],"predecessor-version":[{"id":7513,"href":"https:\/\/www.ericfavre.com\/lifestyle\/uk\/wp-json\/wp\/v2\/pages\/7484\/revisions\/7513"}],"up":[{"embeddable":true,"href":"https:\/\/www.ericfavre.com\/lifestyle\/uk\/wp-json\/wp\/v2\/pages\/7408"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.ericfavre.com\/lifestyle\/uk\/wp-json\/wp\/v2\/media\/27574"}],"wp:attachment":[{"href":"https:\/\/www.ericfavre.com\/lifestyle\/uk\/wp-json\/wp\/v2\/media?parent=7484"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}