Weight Training for Endurance Sports

By Tim Monaco

As an endurance athlete it is likely that you have not included strength training (ST) in your training routine. Traditionally, most endurance sports haven’t had ST as part of programs for elite competitors, and as such, most recreational athletes follow suit by mimicking their training. Common wisdom says that if you want to be a great runner, you should run a lot; if you want to be a great cyclist, you should ride a lot, etc. In recent years the concept of adding ST to endurance training routines has become more accepted as being beneficial, and many more athletes are including some sort of ST to their programs. However, it is important to include the proper type of exercises and to implement the ST routine in a way that will enhance your sport and not place you at risk for an injury.

Specificity Of Training
Specificity of training is the concept that every sport has a specific set of physical skills to be effective, and as you train for that sport, you develop those specific skills. This is true for entirely different sports like running and swimming, and also for different events within the same sport, like running 400 meters versus running a marathon. When you set out to include ST into your routine, it is important to consider the needs of your specific sport(s) and events that you compete in.

In most endurance sports, strength to weight ratio (how much you weigh versus how much power you can generate) is the most important factor to improving performance. That being the case, it is very important to get the most strength and power out of your ST while limiting the amount of muscle size gain. You want to avoid having “dumb” muscles - those that are not trained to help you be better at your chosen sport. They might make you look better naked, but they will not necessarily make you a better athlete! The more integrated exercises you can include in your program, the more these exercises will translate into better sports performance. In order of complexity, from least functional to most functional, there are...
• Fixed machines
• Barbells
• Dumbbells
• Cable machines
• Adding stability challenge to above with a Swiss Ball, Bosu, balance board, etc.

You can mix and match your equipment and exercise choices to suite your experience level and you will always have ways to challenge yourself in future workouts. It is critical to make subtle adjustments in training stress to continue to stress your system to adapt.

Integrating ST into Your Program
Different seasons and phases of training require different amounts and intensity of ST to supplement your sport training and get the best training effect. No matter how much experience you have in your chosen sport, it is important to be conservative when adding ST to your routine. Slowly implementing ST will allow your body to adapt with as little discomfort as possible and help you avoid injury. Most fit people that go to the gym for the first time end up using too much weight and doing too many exercises, and then suffering from soreness or injury.

Your first two weeks should start with very light weights (approximately 50% of maximum) and be a gradual building process. The goal is to get your body used to the new stress and prepare for more heavy lifting. Once you are feeling like your body is accepting the workload it is time to begin adding more weights.

Phases of Training
In each phase of your training program there is an optimal way to use ST to your advantage. Of course, doing any type of ST throughout the year will make you a stronger and more versatile athlete, but using periodization will be the best way to improve performance.

• Base Building Phase (one to three months)
This is when you will be doing higher volume of training in your primary sport(s) at low intensity to develop aerobic strength. This is the best time to add ST to your routine because it allows adaptation at a time when you are not racing or expecting to be feeling fresh and fast. It is good to start with a full body routine, done twice a week with a good variety of exercises, hitting all body parts. It is best to do one set of 20 repetitions for each exercise with 60-75% max weight.

• Preparation Phase (one to three months)
This is when you will be cutting your volume a bit and increasing the intensity. Your ST should reflect this by increasing weights and adding sets for power. For example, do one set of 20 reps with 50-60% max for specific warm-up, rest 30 seconds to one minute, and then one set of 6-8 reps with 90-100% max (be sure to have a spotter). This explosive set will stimulate more muscle contraction and train faster, more powerful muscles without building bulk. ST should be done twice a week during this phase.

• Sharpening Phase (two to eight weeks)
This is the final time to sharpen your fitness as you approach your key races. You should be cutting back on volume and adding more intensity with some very high-end training. Again, your ST will reflect your other training and you can continue your power training as in the preparation phase. The only difference is that you should only execute the power sets once a week so you will not hinder your speed workouts. Allow two days of recovery after your power sets before doing speed work.

• Racing (two to eight weeks)
This is time to be sharp and feeling fresh. It is important to continue some maintenance in this phase, but you should not be doing anything to try to gain more fitness or power. Continue twice a week with weights that are comfortable for you and do one set of 20 reps for each exercise.

• Recovery/Transition (one to two months)
This is an important time for rejuvenation and it is important to take some time off. Taking one to two weeks off is advisable. Then get back to ST with very low weights for a couple of weeks. This should put you back into your next base phase feeling refreshed and ready to continue building on what you have gained over the past year.

If you need guidance to learn specific exercises for your ST program it is a good idea to hire a personal trainer, preferably someone that has experience with endurance athletes in your sport(s). Adding ST to your routine will be rewarding and you will become a stronger, more powerful athlete and increase your chances for an injury free future.

SAMPLE WORKOUT
Base Phase
Aerobic warm-up – 5-30 minutes or one round of lifting routine with very light weights (15 reps each with 40-50% max weight)
Main Set - one set of 20 reps each exercise with 60-75% max weight
• Lunges – holding dumbbells or barbell
• Squats – barbell
• Hamstring curl on Swiss Ball
• Hip flexion on Swiss ball
• Pull-ups – weight assisted
• Dips – weight assisted
• Lat pull down – cable machine
• Chest press – cable machine
• Rowing – cable machine
• Pushups with feet on Swiss Ball
• Triceps extension – cable machine or dumbbell
• Bicep curls – cable machine or dumbbell
• Finish with some gentle stretching and/or another 5-15 minute aerobic cool-down

Tim Monaco is a Multi-Sport Coach, Licensed Massage Therapist, Corrective Exercise Specialist, CHEK Holistic Lifestyle Coach, and a former Professional Triathlete.