Endurance Athletes Need to do Strength Training to Build Speed, Power, and Durability
For decades, endurance athletes like runners, cyclists, and cross-country skiers may have spent a month or two in the gym during the off-season.
And maybe we did some core work.
But we left a lot of speed and strength on the gym floor.
However, the research now clearly shows that year-round strength training, especially for older adults, not only makes us stronger, but it makes us faster with more endurance.
The Research is Clear
In just one research study, athletes saw improvements in the energy cost of locomotion, maximal power, and maximal strength. Specifically, high-weight, low-repetition sets were found to provide endurance athletes the best bang for their buck.”
Heavy lifting directly correlates to endurance performance markers such as time-to-exhaustion, and time trial times, by means of increasing muscle economy and threshold.
Lifting heavy weights acts as an insurance policy for your body by strengthening tendons, ligaments, collagen, and bone density.
Strength Training for Athletes at Simple Training
If you live in the Milwaukee area, you can visit the Simple Training studio in Hales Corners for your workouts.
We create specially designed programs for you as a runner, swimmer, and/or cyclist.
First, we help your core and hips get stronger to support your body’s movement.
Second, we focus on mobility in and through your joints, mainly your knees, hips, and shoulders.
Third, we focus on weaknesses. For cyclists and runners, for example, that’s almost always building core and glute and hip strength as well as balance.
At the studio, we use primarily kettlebells, dumbbells, suspension straps, bands, and bodyweight.
For example, we do a lot of unilateral work, like Bulgarian split squats.
At-Home Strength Training for Endurance Athletes Course
We offer a six-week at-home bodyweight strength training class that focuses on hip strength, core strength, and mobility.
Each week, you get a roughly 45-minute class that starts with squats and glute work, then includes a variety of push ups and core strengtheners. Plus we do a lot of mobility work that helps
The workouts become increasingly challenging throughout the course, and I provide plenty of modifications to accommodate people of all ages.