Strength Training for ENDURANCE athletes.

At the start of my endurance career I neglected any strength training. Any spare time I had was logging swimming, cycling, and running miles. It wasn't until I sat down with Scott Molina to get some training tips before the Hawaiian Ironman that I realised I was missing an important part of the training jigsaw.

These are some strategies that will help with developing strength while training for an endurance event.

1) Use full body or multi-joint exercises (unless injured)

When you have limited time it doesn't make sense to waste it with exercises that only engage small muscle groups. Of course if you have imbalances that need to be addressed small muscle groups will need to be engaged to promote balance. Doing small rotator cuff exercises (standing with a theraband and pulling out to the side) is not as effective as completing a pull up or an overhead press that engages more muscle groups. Some other good examples of exercises are squats, kettle bell swings, deadlifts (single leg with balance to weighted), Swiss ball hamstring curls, burpees, and mountain climbers. As you all know I love functional body weight exercises (see previous article on functional exercises) as these give more bang for your buck especially if you are time crunched.

2) Periodise. Don't do the SAME strength work all year round.

As a basic rule (as discussed in Ben Greenfield's book "Beyond Training") as key races approach it is beneficial to include more explosive strength work that increase power. Here are some principles about when to use different strength programmes in different parts of the training year.

OFF SEASON - This is the time to develop some mass, tone up, or build strength. We are looking at sets of 3-5 with 10-15 reps for each exercise and up to 75% intensity with 30-60sec between each set. You should be able to complete these exercises with good form and muscles fatigued at the end of the session. You will know if you have too much weight (intensity) as you will not be able to complete the exercise within the 3-5 set, 10-15 rep parameter. These can be done 3-4 times a week depending on your individual goals.

BASE or FOUNDATION - Looking at 1-2 x a week (if one then introduce some plyometric work carefully) using bigger weights than in the base phase. So 3-5 sets with 8-10 reps at 85% intensity with 60-90sec rest between sets.

BUILD - This is when the athlete is typically building up duration and adding specific race pace intensity. This is when we don't want the strength training to detract from the endurance sessions and detract from the overall big picture. Strength sessions should be limited to 1-2 x week and will consist of 2-4 sets of 6-8 reps at up to 95% intensity. So BIGGER weights with lovely form. You will need 90sec to 2min rest in-between each set. I tend to complete deadlifts with the hex bar and benchpress as my go to exercises in the summer months. 

PEAK and TAPER off - The goal for 4 weeks before a major race is to maintain the neuro-muscular co-ordination and peak power. There should be no muscle soreness or fatigue but a lot of muscle stimulation. All lifts and body weight exercises should be done as explosively as possible (as long as form is under control). The lifts should use a light weight (40-50%) lifted quick with rest of 2-3 min between sets. So look at maybe 10 reps. In-between sets you can foam roll, and complete leg and arm swings. NO STATIC STRETCHING.

RACE - You can do strength training up to 72 hours before a low priority race I wouldn't do anything major in the week before a key race. Try not to do any strength training for up to 72 hours following a race.

3) Timing your Strength Training

Most of the time attempt to do strength work following a swim, bike, or run in the training day. Doing it before can alter your biomechanics, and also you get a higher kcal burning response when strength training is preceded by cardio than the other way round.

Do strength training that targets similar muscle groups at least 48 hours apart. As an endurance athlete you shouldn't need to do strength work more than 3 x a week unless you are injured and in the off season and have a particular focus to develop strength. I tend to prescribe 1-2 weight sessions and 1-2 circuit body weight sessions a week. 

In summary please don't be shy of lifting weights or incorporating functional body weight exercises into your weekly routine. The research suggests that EVERYONE should engage in a minimum of two sessions of 20-30min a week.  I love my functional circuit at least once a week, and heavy weights in the gym for periods during the year.

Brad Dixon is a sports physio, coach, and wellness evangelist based at EVERFIT Physio & Coaching. His passion is promoting enhancing daily habits that nudge people towards potential and save the planet. His book ‘Holistic Human’ is available here - https://everfit.co.nz/Store/Category/Book . The power is in our daily habits! Connect with Brad at www.everfit.co.nz, Facebook, Strava, Instagram (@everfitcoach), and YOU TUBE https://youtube.com/c/EverFITcoach