tjing
2013-07-20, 22:11
Mixed maximal and explosive strength training in recreational endurance runners.
Abstract:
Supervised periodized mixed maximal and explosive strength training added to endurance training in recreational endurance runners was examined over an 8-week intervention preceded by an 8-week preparatory strength training period.
Thirty-four subjects (21-45 years) were divided into experimental groups: men (M, n = 9), women (W, 9) and control groups: men (MC, 7), women (WC, 9). The experimental groups performed mixed maximal and explosive exercises, while control subjects performed circuit training with body weight. Endurance training included running at an intensity below lactate threshold. Strength, power, endurance performance characteristics and hormones were monitored throughout the study. Significance was set at p < 0.05.
Increases were observed in both experimental groups, that were more systematic than in the control groups, in explosive strength (12 and 13%), muscle activation, maximal strength (6 and 13%) and peak running speed (14.9 ± 1.2 to 15.6 ± 1.2 and 12.9 ± 0.9 to 13.5 ± 0.8 km · h) d in both experimental groups. The control groups showed significant improvements in maximal and explosive strength, but Speakincreased only in MC. Submaximal running characteristics (blood lactate and heart rate) improved in all groups. Serum hormones fluctuated significantly in men (testosterone) and in women (thyroid stimulating hormone) but returned to baseline by the end of the study.
Mixed strength training combined with endurance training may be more effective than circuit training in recreational endurance runners to benefit overall fitness that may be important for other adaptive processes and larger training loads associated with e.g. marathon training.
J Strength Cond Res. 2013 Jul 15.
http://www.ncbi.nlm.nih.gov/pubmed/23860287
Abstract:
Supervised periodized mixed maximal and explosive strength training added to endurance training in recreational endurance runners was examined over an 8-week intervention preceded by an 8-week preparatory strength training period.
Thirty-four subjects (21-45 years) were divided into experimental groups: men (M, n = 9), women (W, 9) and control groups: men (MC, 7), women (WC, 9). The experimental groups performed mixed maximal and explosive exercises, while control subjects performed circuit training with body weight. Endurance training included running at an intensity below lactate threshold. Strength, power, endurance performance characteristics and hormones were monitored throughout the study. Significance was set at p < 0.05.
Increases were observed in both experimental groups, that were more systematic than in the control groups, in explosive strength (12 and 13%), muscle activation, maximal strength (6 and 13%) and peak running speed (14.9 ± 1.2 to 15.6 ± 1.2 and 12.9 ± 0.9 to 13.5 ± 0.8 km · h) d in both experimental groups. The control groups showed significant improvements in maximal and explosive strength, but Speakincreased only in MC. Submaximal running characteristics (blood lactate and heart rate) improved in all groups. Serum hormones fluctuated significantly in men (testosterone) and in women (thyroid stimulating hormone) but returned to baseline by the end of the study.
Mixed strength training combined with endurance training may be more effective than circuit training in recreational endurance runners to benefit overall fitness that may be important for other adaptive processes and larger training loads associated with e.g. marathon training.
J Strength Cond Res. 2013 Jul 15.
http://www.ncbi.nlm.nih.gov/pubmed/23860287