Weight lifting program for endurance athletes

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Journal of Applied Physiology, 96 2 , Wilson, J. Contemporary issues in protein requirements and consumption for resistance trained athletes. International Journal of Sociology and Sports Nutrition, 3 1 , Ask Ben a Podcast Question. I live in New Zealand so it is approaching winter.

I work on the basis of a 6 week cycle culminating in the 3 rep max test to have a marker in the place. I tend to pyramid sets when they are going squats, so set 1 would be 15 reps, set 2 would be 12 reps and set 3 be 10 reps.

Is this a good approach mixing strength endurance with hypertrophy training? Is decreasing the reps the reps and loads going to build a better strength base. Is there something i am missing? I know this not entirely to what you put out. Also half the group are female, so i have to be careful with the approach with them. When you are talking about intensity do you mean percent of 1rm?

Or is that just basically how hard it feels for you? More than one way to skin that cat! Has the RDA of protein been updated to match the protein absorption rates of certain foods; those values are very vague. What is your opinion of high intensity training i. It's a decent strategy anytime of the year. I wouldn't do it every single day but mixing it in is fine.

If I'm following the approach that is specified in Body by Science by McGuff and also incorporating HIIT the day after the weight training to failure session , should I be worried about the HIIT interfering with recovery since he recommends around 7 days off? I'd need to know a little bit more about the exact Body By Science approach you're using…but generally that type of recovery period refers to strength, not cardio i. Each of these done with one set of 10 to 20 second reps until failure.

The cardio differentiation makes sense though. It does leave my legs sore. Thank again, Ben! I wondered about the harm in completing fasted strength training workouts. Is this harmful? Depends on your goals. Especially if you're having breakfast after.

Great chapter, strength training is not only an important aspect of endurance training,but also being able to live a long, healthy and enjoyable life. I would be so interested in hearing what your recommendations are for a female college athlete volleyball who does feel over trained and showing symptoms of estrogen dominance or elevated cortisol.

She has not much of a choice as far as training and practicing unless she wants to get cut from the team. Have you done any podcasts or articles on athletes that aren't allowed to cut back on training for this reason? This is a tough one, because you're obligated to train OR get cut from the team. If I were in your situation I would be doing the one thing that above anything else reduces risk of amenorrhea and hormonal mileiu in female athletes: stuffing your face.

That's right: I'd be eating everything in sight. Never going hungry. Ben, another pretty good chapter, thanks! Good stuff.. Any easy way to measure nitrogen balance in house?? Thank you so much for all the free info. Not really. Doubles: "So how much how much strength or muscle do you actually need for endurance sports?

Another great chapter! I asked another full question that I had typed and then hit enter without my name, so it got erased…! They mostly regard lifting and getting strong, how to lift often as I enjoy it , doing triathlons… and still being shredded!

Awesome chapter! I was curious, what is your opinion on specific strength workouts? Like overgear workouts, or we do single stick workouts for skiing all the time. My old coach made us do these all the time. We would do either quick efforts of pedal strokes or longer 4min efforts.

But I suppose the longer efforts were just glorified threshold training with a low cadence because we were told to never go out of zone 3 for the efforts. Another great chapter. The bottom line is that you need to develop a well-rounded, comprehensive program that encourages hard work and progressive overload of the musculature. If those components are in place, you are well on your way to helping your athletes reap the benefits of a strength training program for young athletes.

In this case, the program is mainly geared toward athletes years old. Certain sports will focus more on a particular body part or require specialized work on smaller muscle groups i. In general, an equal amount of work should be done on each side of a joint. A strength training program for young athletes should address every major muscle group in the body.

Deficiencies can be overcome through a strength training program, but it generally takes specialized assessment to determine which muscles are deficient, and that is beyond the scope of this article. In order for any program to be effective, there must be a systematic and progressive overload of the musculature. In other words, athletes should systematically attempt to perform more work on a given exercise.

For example, an athlete who can perform a maximum of 10 push-ups today should attempt to perform 11 repetitions at some point. When 11 can be performed, 12 should be attempted, and so on. Progress can be made through any of the following: increasing the number of repetitions, increasing the amount of weight, increasing the number of sets, increasing the number of training days per week, decreasing the amount of rest time between sets, or a combination of any of these.

If the athlete is unable to perform at least 6 reps, the weight is too heavy. If more than 10 reps can be performed, the weight is too light. During each workout, one more rep should be attempted until the top of the range 10 reps in this case can be performed.

When the top of the range is achieved, the weight will be increased at the next workout by the smallest amount possible. The number of sets used on an exercise or within a complete workout can vary greatly, but the following guidelines can be used.

In most cases, sets will be performed for each exercise and working sets not including warm-up sets will be performed in the entire workout. If fewer sets are used, each set should be performed with maximum intensity. In other words, the set should be taken to the point of momentary muscular fatigue, or no more reps can be performed. If the athletes are unable to perform with maximal intensity, it is generally a good idea to complete multiple sets of an exercise. While there is great debate of the number of repetitions that should be used in a set, it really should not be confusing.

In general, it is recommended that reps be performed on each set. While this is a large range, it offers a guideline in which to create smaller rep ranges from. It is best to choose smaller ranges such as , , , or As long as your program continually challenges the athlete to perform a greater amount of work, strength gains will be made. Any rep range will work.

There are, however, some subtle differences between the benefits of each rep range. Lower rep ranges i. In general, it is unnecessary for any middle-school or high school athlete to use weights that cannot be lifted at least 6 times with good form. Prepubescent athletes should generally use weights that allow for at least 10 reps. This allows more repetitions with good form to solidify proficiency at the exercise. One final comment on adding bulk is that you actually want broader shoulders.

Rounded, slanted shoulders cause your chest and rib cage to fall together, squeezing off your lungs. Stronger, broader shoulders open the chest up more to allow better air flow. Some distance athletes think that they need to do short rests between bouts, similar to their running workouts. Your weight session is not an additional aerobic session.

If you are training and running regularly, you are getting enough aerobic work. By doing lower weights for longer, with less time to recover between each bout, you are going into an aerobic zone, which you usually already trained that day or the day before. The goal of resting between bouts of exercise is to allow ATP adenosine triphosphate to recover. ATP is the major source of energy within the body and is very important to proper lifting and strength gains, specifically neural recovery, which promotes proper muscle recruitment and movement during powerful lifts.

Take more time, allow your ATP to recover, and lift higher weight for fewer reps. Brief periods of rest between 30 and 60 seconds are into that aerobic zone, which we want to stay out of during our strength sessions.

This myth has been told to me by every distance coach I ever had. It is something that seems so ingrained in the minds of all aerobic athletes everywhere but as we discussed in the previous myths, it makes no sense. General guidelines may have you believe that doing high reps with seconds rest is what an endurance athlete should do, but if we want to get strong we want to aim for with about minutes rest between sets to build the most amount of strength.

Myths out of the way, how do we get started? First thing is to not overdo it. Start with lower reps and focus of form. Form is imperative, especially when you are lifting weights because it is all about neural feedback. You want to be in the correct position for your movements so you create the correct neural muscular connection. Second , your frequency should be dictated by how often you run. If you run four or five days a week, weight sessions only need to be done twice a week on off days.

If you are an elite go-getter, you may need to fit your weights in before or after an off-day run. If your runs are divided into different energy system work and stimuli, you will need to adjust. Same should be said for interval work, where it is more power and more anaerobic in nature, developing speed and power. Third , free weights are always going to provide a better stimulus than machines.

Free weights require balance and finer movements where machines are rigid and direct force through a single guided direction. They are simply unable to provide the same kind of neuromuscular and skeletomuscular feedback that free weights can. Lastly , distance runners, just like sprinters, should be focusing on explosive power in the gym when lifting.

This relates back to the myths about low weight and high reps but ideally we want to focus on explosive contractions and slow releases. For example, if we were to do a squat we want to explode up as fast as we can, but go down on a four-second count, not just drop immediately back down.

This helps to create more power, exactly the reason we are in the weight room in the first place. Explosive movements fire the muscles and recruit more neural muscular connections all at once, reinforcing the desired movement kicking at the end of a race, making a move along the back stretch, surging up a hill, etc.