The program of resistance training should, in essence, have a similar pattern here described. One of the most common mistakes among endurance athletes is that strength training does not change. Athletes continue to perform work on circuit or large amounts of series with many repetitions per set during the years of working well with very low intensities. Tables 1 and 2 show how should be designed training programs for endurance athletes.
Note that all jobs are very different from each other. As mentioned above, many athletes choose to train in the same way throughout the year, but this method takes advantage of the body's ability to adapt specifically to the training variables that present during each phase of training. The endurance athlete should not aim to achieve their best times during the off-season because at that time no race to compete. Similarly, athletes should not perform resistance training of high intensity during this period. When athletes are in full season of competition, need to stay healthy and fast. The most intense work but with less volume are designed to meet these objectives. Table 3 explains the reasoning behind the key differences between the two types of training.
Most endurance athletes have little experience in strength training, do not appreciate the benefits that intense training can give you strength for your sport. Some athletes fear that strength training unnecessarily increase their body size or high intensity training will cause a decrease in maximum oxygen consumption it would make them slower. These fears are not unfounded, as weightlifting causes an increase in muscle tissue and high-intensity work with long pauses have the effect of reducing the aerobic efficiency. However, these adjustments will occur if such practice are maintained for long periods (several months). But when this type of training is attached to the work in the short term (two different periods of four weeks), the adaptations that occur are mainly neural level, which means that it produces only a small physiological change that can adversely affect performance endurance athletes (1).
Even those who engage in aggressive program of resistance training can do so for the wrong reasons. They believe that the only time in which to be fast and powerful real benefit to endurance runner's during the final sprint or during the ascent of a slope difficult.
Suppose, for example, that could reduce the number of strides that performs during a race by 10%. Do you think this will allow you to be faster during a race? Runners tall with long strides longilíneos are often the envy of the lower corridors. You can not change your height, but can improve your career stride mechanics of learning a better stride, and also increasing the amount of force applied to the floor on every flight. A small increase in strength will allow you to have a slightly longer stride.
For example, assume that a hypothetical corridor is stride length of five feet. During a 5km race held about 3280 strides. An increase in stride length of only 6 inches will allow the individual making strides 2981, a reduction of 9%. The training of high intensity strength, and especially some forms of plyometric training, is the best way to increase stride length, and thus running economy.
Most endurance athletes have little experience in strength training, do not appreciate the benefits that intense training can give you strength for your sport. Some athletes fear that strength training unnecessarily increase their body size or high intensity training will cause a decrease in maximum oxygen consumption it would make them slower. These fears are not unfounded, as weightlifting causes an increase in muscle tissue and high-intensity work with long pauses have the effect of reducing the aerobic efficiency. However, these adjustments will occur if such practice are maintained for long periods (several months). But when this type of training is attached to the work in the short term (two different periods of four weeks), the adaptations that occur are mainly neural level, which means that it produces only a small physiological change that can adversely affect performance endurance athletes (1).
Even those who engage in aggressive program of resistance training can do so for the wrong reasons. They believe that the only time in which to be fast and powerful real benefit to endurance runner's during the final sprint or during the ascent of a slope difficult.
Suppose, for example, that could reduce the number of strides that performs during a race by 10%. Do you think this will allow you to be faster during a race? Runners tall with long strides longilíneos are often the envy of the lower corridors. You can not change your height, but can improve your career stride mechanics of learning a better stride, and also increasing the amount of force applied to the floor on every flight. A small increase in strength will allow you to have a slightly longer stride.
For example, assume that a hypothetical corridor is stride length of five feet. During a 5km race held about 3280 strides. An increase in stride length of only 6 inches will allow the individual making strides 2981, a reduction of 9%. The training of high intensity strength, and especially some forms of plyometric training, is the best way to increase stride length, and thus running economy.
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