Dear Athletes! The divergence of opinions about heavy lifting in endurance sports is not resting. Two evenly divided groups with barely a compromise in between argue back and forth. I chose this topic to be my third newsletter with a full 2-week strength plan attached to try and see for yourself! As always I appreciate your opinion and look forward to hearing from you! Yours, Coach Katharina 🌺
Do you think incorporating heavy strength training into a runner's or triathlete's training regimen is appropriate and effective? Take a look at the two sides, download a heavy lifting plan (starting phase), try it out and see for yourself!
Proponents of maximum strength training argue that it can be highly beneficial for runners and triathletes, offering advantages such as improved running economy, enhanced power output, injury prevention, and overall performance gains. They believe that heavily lifting can address weaknesses and imbalances, leading to more robust athletes, reducing the risk of injuries and simply point to improvements in race times.
Opponents of maximum strength training express concerns about the potential drawbacks and risks associated with heavy resistance training, such as taking away valuable energy, weight gain, risk of overuse injuries and hindrance of specific adaptions to endurance training.
Obviously, different athletes have different needs, goals, and training backgrounds. What works well for one individual may not be the best approach for another. Additionally, the effectiveness of maximum strength training depends on factors such as the athlete's current fitness level, running event (sprinters vs. distance runners), training history, age, and injury history. As with any training program, individualization and a holistic approach to training are key factors in optimizing performance and minimizing the risk of injury.
In my opinion most endurance athletes never even have experienced a well planned and guided heavy lifting training session or entire training phase due to the fact that most coaches are not educated properly in both sides of the field. Only drop by drop strength training (with all its layers and benefits) is taught in endurance coach's education programs.
As all my athletes know I am a strong advocate of heavily lifting in endurance sports knowing that it is a huge challenge to free up time for gym sessions and to choose the right exercises and weights for the right phase. The even bigger challenge is that 99% of all endurance athletes simply don't know how to properly lift heavy. Sending them alone in a gym is nothing I'd recommend.
But let's start off with the advantages:
💪 Strong muscles improve running economy, allowing runners to maintain pace with less effort (strong does NOT mean heavy!)
💪 Maximum strength training improves the neuromuscular coordination. Combined endurance and speed training contributes to overall improvements in running performance. This may result in faster race times and increased stamina.
💪 Building strength in supportive muscles and connective tissues helps prevent common running-related injuries, such as shin splints, IT band syndrome, and patellofemoral pain syndrome.
💪 Strengthening core, hips, and glutes leads to better running mechanics, reducing the risk of overuse injuries and improving efficiency (the utilization from the gym to running mechanics needs extra training !)
💪 Resistance training increases bone density, reducing the risk of stress fractures and osteoporosis in the long run.
💪 Intense strength training can lead to hormonal changes that promote muscle growth and fat loss, potentially enhancing body composition and metabolism.
I always keep in mind that maximum strength training is intense and is not suitable for all my athletes, especially those who simply don't want to hit the gym. Alternative methods can be applied then, such as plyometrics or circuit training. As mentioned briefly training volume, frequency, and intensity must be carefully managed. It is absolutely advisable to consult with a qualified coach or trainer. The so often used method of let's say 3 sets with 15 reps of Squats or Biceps Curls has nothing to do with heavy lifting and is definitely taking away valuable training time and energy for every endurance athlete.
About the plan:
You'll find a full strength plan for 2 weeks for experienced !!! athletes to download (and print if preferred) including your own protocol to track your progress. A fully equipped gym is ideal to conduct this strength plan. Every week consists of 2 strength sessions with a proper warm-up for mobility and injury prevention. The plan is designed to fit into a full run or triathlon (all distances) training plan. This plan shows a base technique-focused phase to start a heavy lifting phase. Every session should be doable within 1,5 hours maximum.
Make sure you discuss this plan with your coach if you have one or make sure yourself to take care of your entire training load/stress, proper de-load and training phase you're currently in. Remember for every session: SAFETY FIRST! Conduct the training with a training buddy. All weight lifting exercises must be spotted. Make sure you use proper safety equipment such as safety bars within the rack. If you have never used bars before, you should not conduct this plan. Only athletes who are aware and are used to a proper and safe technique should conduct this plan.
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