Strength Training Guidelines for Endurance Athletes

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Strength Training Guidelines for Endurance Athletes

By: kapil khurana

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You can make great strides in your sport performance in the weight room. Because strength training can break down a lot of muscle tissue I recommend weight work be done in the foundation or base period. This does not mean you will not continue to build strength throughout the season. Hill running, slow cadence cycling work outs, and resisted swim work outs are all forms of strength training that are specific to disciplines. Weight training should smoothly transition into strength training in your disciplines.Rest between sets 1 .3 minutes generally allows full recovery

Phase IV Power 3 .6 weeks
Purpose Power is force over time, or the ability to move the most resistance in the shortest time period. This is necessary for jumps and short sprints. Again, I recommend a trainer during this period because of the potential for injury, and the creative knowledge needed for power training. You will take each strength exercise and explode upwards. Be careful on the eccentric phase lowering. Try to picture a spring that is slowly coiled until it is tensioned, then explodes. Go light, especially in the beginning. This does not mean you will not fatigue the muscles. I use a body weight for the first few weeks.
Reps 8.20
Weight Light to Moderate
Exercises 4.6
Sets 2.3
Rest between sets 1.3 minutes generally allows full recovery

You have to view strength training as a tool box. You have to decide which tools are right for you based on your body, and your event. I personally am a smaller person, slow twitch, and my goals are usually short events. This means more time in the weight room for me. If you are a marathoner, you will need less strength work and less weight. If you are a large muscled person, who has good short distance speed, yet you are training for an IM event, I would focus less on hypertrophy and more on strength endurance for climbing

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<h1>Strength Training Guidelines for Endurance Athletes </h1><p> You can make great strides in your sport performance in the weight room. Because strength training can break down a lot of muscle tissue I recommend weight work be done in the foundation or base period. This does not mean you will not continue to build strength throughout the season. Hill running, slow cadence cycling work outs, and resisted swim work outs are all forms of strength training that are specific to disciplines. Weight training should smoothly transition into strength training in your disciplines.Rest between sets 1 .3 minutes generally allows full recovery<br /> <br /> Phase IV Power 3 .6 weeks<br /> Purpose Power is force over time, or the ability to move the most resistance in the shortest time period. This is necessary for jumps and short sprints. Again, I recommend a trainer during this period because of the potential for injury, and the creative knowledge needed for power training. You will take each strength exercise and explode upwards. Be careful on the eccentric phase lowering. Try to picture a spring that is slowly coiled until it is tensioned, then explodes. Go light, especially in the beginning. This does not mean you will not fatigue the muscles. I use a body weight for the first few weeks. <br /> Reps 8.20<br /> Weight Light to Moderate<br /> Exercises 4.6<br /> Sets 2.3<br /> Rest between sets 1.3 minutes generally allows full recovery<br /> <br /> You have to view strength training as a tool box. You have to decide which tools are right for you based on your body, and your event. I personally am a smaller person, slow twitch, and my goals are usually short events. This means more time in the weight room for me. If you are a marathoner, you will need less strength work and less weight. If you are a large muscled person, who has good short distance speed, yet you are training for an IM event, I would focus less on hypertrophy and more on strength endurance for climbing<br /> <p><h2>Author Info</h2>Did you find this article useful? For more useful tips and hints, points to ponder and keep in mind, techniques, and insights pertaining to Internet Business, do please browse for more information at our websites.<br /> <a href="http://www.allhottips.com">http://www.allhottips.com</a> <br /> <a href="http://www.bookstoretoday.com/">http://www.bookstoretoday.com</a><br /> More <a href="http://www.articlesroom.com">free articles</a> from <a href="http://www.articlesroom.com">http://www.articlesroom.com</a>

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