Developing Strength and Power for Endurance Athletes Jake Moore PT, OCS, CSCS McFarland Clinic Somerset Physical Therapy 1. What determines endurance performance? a. Genetics b. Muscle fiber type c. VO2 Max d. Lactate threshold e. Running economy f. Anaerobic power g. Velocity VO2 Max h. Speed 2. Ground reaction forces a. 5x body weight ground reaction force b. Greater ground forces = Faster running c. Horizontal ground reaction force = Faster times d. Increased force application increases stride length and decreases ground contact time e. 80% of the metabolic cost due to body weight support and propulsive forces 3. Bimotor abilities a. Speed b. Strength c. Endurance 4. Sports Performance Pyramid a. Movement skills/ stability b. Strength c. Power d. Speed 5. Movement warm-up a. Lunge b. Squat shuffle c. Lateral lunge d. Single leg RDL e. Walking quad/cradle f. Lateral movement g. Backward movement h. Plyometrics i. Running form Drills j. Specific warm-up 6. Core stability a. Dead bug b. Planks c. Side planks d. Shoulder taps 7. Lateral hip stability a. Lateral hip i. Clamshells ii. Hip abduction iii. Band walks
b. Pelvic PNF i. Balance 1. Static or hip hike ii. Step-up iii. Lunge iv. Runner’s single leg squat 8. Strength training positively impacts all other abilities 9. Impact of strength on endurance performance a. Strength training improves: i. Running economy ii. Aerobic power iii. Cardiac output iv. OBLA v. Rate of force development vi. Running time to exhaustion vii. Race times! b. Allows you to hold better mechanics longer c. Decreases injury risk d. Improves recovery e. Strength is a skill f. Strength benefits athletes in all events/sports 10. Research on strength training and endurance performance a. Beattie et. al, 2014. i. Strength training improves time trial performance, vVO2max and running economy ii. Athletes with a low level of strength will benefit across the force/velocity spectrum with general strength exercise b. Storen et. al, 2008. i. 8 wk heavy resistance training improves 1RM, rate of force development, cost of running and time to exhaustion ii. Improving 1RM decreases relative force for each stride at a given speed c. Paavolanian et al, 1999. i. Replaced 32% of training volume with speed/strength exercise ii. Improved 5K time and ground contact time d. Guglielmo et al, 2009. i. Heavy resistance training may be more efficient than explosive strength training at improving running economy e. Balsalobre-Fernandez et. al, 2016. i. Correlation with 800, 3000 and 5000 times and 2 leg triple jump 11. Strength training shifts force-velocity curve and OBLA to the right 12. Programming for strength development a. Improve command of body weight b. Full range of motion c. Move with control d. Progressive overload e. Multi-joint, 3 dimensional movements f. 3-5 sets 5-10 reps g. Double and single leg h. Posterior chain, knee, hip and core
13. Load Vector Training a. Vertical b. Horizontal c. Blended d. Lateral e. Backward 14. Posterior chain dominant movements a. RDL b. Single leg RDL c. Bridges/Hip thrust i. Double and single leg ii. Floor to elevated d. Knee flexion i. Ball leg curls ii. Bridge walk-outs 15. Knee dominant movements a. Goblet Squat b. Forward/Backward Lunge c. Split Squat d. Rear foot elevated split squat e. Single leg squat- on box f. Single leg squat- to box g. Hybrid i. Runner’s Single leg squat ii. Y Squats
16. Strength-speed a. Maximum Power Exercise i. 3-8 reps/set 2-4 sets b. BB/DB Jump squats c. Olympic lifts d. Split jumps e. Plyo step-up 17. Speed-strength a. Long Response plyometrics- 300-500ms ground contact time i. 3-8 reps/set 2-4 sets b. Continuous Broad jumps c. Broad Jumps d. Vertical jumps e. Box jumps f. Single leg vertical jumps g. Hill running h. Agility 18. Speed a. Short response plyometrics- 100-250ms ground contact time i. 5-10 seconds/ 2-4 sets b. Ankle bounce c. Mini-hurdle hops d. Single leg hop e. Single leg speed hop f. Sprints
19. Off-season a. Encourage multi-sport participation b. Dynamic Flexibility c. Lifting i. 3-5 sets 5-10 reps ii. Compound movements iii. 4-6 exercises d. Core/hip training i. 2-3 exercises, 2-3 sets,10-20 reps e. Sprint/Agility/Plyometrics 2x/week i. 10-15 sets 20. In-season a. Dynamic Flexibility b. Strength/Power: Weight room 3x/wk early season, 2x/wk mid-season i. 2-4 sets, 4-6 exercises, 5-10 reps ii. Posterior chain/Lateral hip/Knee/Core iii. Limit eccentric load by mid-season c. Core/hip: i. 2-3x/wk, 2-3 sets, 10-20 reps d. Sprint/agility/plyometric: i. 1-2x/wk, 2-6 sets ii. Train across force/velocity curve iii. Can incorporate as extension of dynamic warm-up 21. Recovery a. Active cool down i. Dynamic movement drills b. Static stretch i. Ankle, quads, hamstrings, hip flexors, hip rotators c. Sleep i. 8 hours/night d. Nutrition i. Refuel 1. Carbohydrate after training ii. Rebuild 1. Protein after training iii. Rehydrate 1. ½ gallon+ per day 2. Pre/during/post activity Contact information: Jake Moore
[email protected] 515-297-1348
