Endurance athletes – Does resistance training (weights etc.) help? How to apply itTzanetakis Giannis
Resistance training (weights , elastic bands and some body weight exercises) and plyometrics are an integral part of endurance – ultra-endurance athletes training. It brings about structural, mechanical, neural, and metabolic adaptations of the organism. Its contribution to the energy
economy of each endurance sport, muscle strength and performance, as well as its role in injury prevention and avoidance has been sufficiently researched.
This training must necessarily be approached in long-term / annual planning , in parallel and in combination with endurance training.
Thus, it is necessary to design a periodization of intensities, training volume , training frequency etc. In other words, we cannot simply
select certain exercises and perform them without planning in advance the interdependence of the above factors in a calculated and not random manner. We need to define the intensity percentages in relation to 1RM (Rep. max/one max rep) – absolute intensity, or better yet relative intensity. It is possible to consider RIR (repetitions in reserve) before failure, in cases where the coach feels this is needed. The minimum training volume that causes adaptations to the body, but also the maximum training load volume that each trainee’s body can cope with. All of this, of course, in an individualized training intervention, which, however, must be planed inside the acceptable boundaries of training science.
Weeks of strength training overload or over-reaching should be followed by deload / recovery weeks and always in a structured and combined manner with the main endurance training of the specific sport.
The prescribed daily workouts cannot be changed to often because the neuromuscular system does not have time to adapt to the stimuli, but on the other hand the stimuli cannot remain the same for long periods of time. The incorporation of these training units on the same day, before or after endurance workouts, the time distance they must have with it, the choice of days in the week are matters that must be addressed by the coach with scientific knowledge and responsibility so as not to destroy the training plan instead of helping it. The all-time stable free weight exercises are the basis of this exercise, and the choice of machine, rubber and plyometric exercises are integrated into specific periods for targeted and specific adaptations. So, don’t consider endurance training sufficient by itself without the strength / weight training incorporation into the training regimen and … resistance training is always approached in periodization.