It’s important to note that all of the test programmes and exercises cited in the preceding article did not involve sport specific movements. As such the link between endurance sports and resistance training is not clear cut. If we use a runner as an example with multiple joint actions and numerous muscle groups requires the various actions to work together to maintain control and balance where standard weight training only focus on a particular muscle group in a constant plane of motion. For example leg extensions will make ones quadriceps stronger however the strength gain is not specific to the way the quadriceps are activated while running and is not weight bearing. One could suggest this type of training is like coaching rugby players individually on their own position and without practicing together as a team expecting them to play in sync.

Resistance exercises aimed at improving running performance should not just attempt to increase general muscle strength; they should enhance specific activities of the nervous and muscular systems which promote faster, more coordinated movements (3).

While free weights are much more sport specific than machines integrated actions in medicine ball work, plyometric and kettlebell training can offer use for certain sports (8). It is also important that sport specific movements do not interfere with technique when the movements are similar but not identical (8) furthermore strength exercises of high force at low velocity do not provide benefits for sports requiring acceleration and vice-versa (8,2).

Plyometric Training

Plyometrics are any exercise that helps to develop the stretch shortening cycle of a muscle (4). They start with the stretching of a muscle, an amortisation phase (the period of time from the beginning of the lengthening phase to the beginning of the take-off phase) and then a muscle contraction phase (4). In this sense the faster the stretching phase, the faster the contraction phase. Such exercises can include jumping, bounding or throwing. During the early part of an athletes career the aforementioned exercises can be improved simply by increasing strength, however once maximal strength is reached one must increase their explosive strength or power to improve (4), hence the reason for plyometric training. One study in particular found that the greatest gains from plyometric training came from professional/elite athletes than amateur athletes (4). In this sense plyometric training should only typically be conducted after years of strength training, furthermore those highly trained athletes who failed to benefit from high resistance work should implement plyometric training.

 Kettlebell Training

Kettlebell training is currently becoming popular in mainstream fitness due to its application across a wide range of sports because of the nature and extent of the full body movements it requires. Kettlebells have been used for years by many strongmen, wrestlers and weight lifters to develop strength through the entire range of motion, flexibility, muscular endurance and explosive strength (5). The design key of the kettlebell is the positioning of the bell below the handle instead of between it, the kettlebell’s weight is off-set in the hand, causing the body to use more muscles to hold and move the bell (6). With kettlebells, your entire body, including the core and the posterior chain, are effectively engaged and kettlebell exercises begin with the hips, as this is where the power is generated in all sports, especially swimming, cycling and running (6). The nature of this form of training will also correct asymmetries many athletes have and try to combat. Given these points it is hard to look past this form of training as these benefits fit with the importance of power and sport specific movements that have already been discussed.

It’s important that any coach you employ has been adequately trained in kettle bell optimal use and application.

Health/Injury Prevention

If you are still not convinced that resistance training will increase you performance of your endurance sport of choice then maybe consider the benefits it can have on injury prevention and general health. Proponents of strength training for endurance runners claim that the activity bolsters muscle power, raises tendon and ligament strength, and lowers the risk of both acute and chronic injuries (4). Numerous studies have shown weight training to have a positive effect on increasing bone mineral density, particularly weight bearing exercises such as squats and dead lifts. This increase in bone mineral density can offset osteoporosis which is of prime importance to post menopausal woman (7).

Conclusion

Any resistance training should be appropriate for the individual’s physiology and their intended race or race schedule. Correct training can increase peak power, however the training must differentiate between strength and power exercises. Some studies have shown resistance training to increase VO2max and lactate threshold in cyclists and runners, also running economy however the evidence is not concrete and any training needs to take into account the athlete’s training load. Plyometric training has good sport specific, injury and power applications however significant increases in performance are only shown in elite athletes, as such strength is more important for the majority. For those interested kettlebell training could be the most effective form of functional sport specific training to increase strength and power however currently there have been limited studies on endurance athletes. Injury prevention and the health benefits of resistance training should not be over looked. Before starting any resistance programme one should consult a professional to ensure there time is well spent, remember we want to be performing better in our sports not trying to become the next terminator.

References

1. Saunders, M. (n.d.). Endurance Strength Training - Optimising muscle mass. Retrieved July 20, 2010 from http://www.pponline.co.uk/encyc/strength-training-for-endurance-athletes

2. Anderson, O. (n.d.). How strength training effects your running, cycling, swimming, skiing, or rowing performance. Retrieved July 20, 2010 from http://www.pponline.co.uk/encyc/strength-training-is-it-beneficial-for-endurance-athletes-843

3. Reynolds, W. (n.d.). These three strength-training exercises will improve your stride length and frequency. Retrieved July 20, 2010 from http://www.pponline.co.uk/encyc/endurance-training-strength-training-exercises-453

4. Unknown Author. (n.d.). Why plyometrics can enhance sport performance over and above simple resistance training. Retrieved July 20, 2010 from http://www.pponline.co.uk/encyc/plyometric-training-how-to-jump-higher-to-improve-performance-42174

5. Smith, J. (2006). Advanced Kettlebell Techniques: Part One. Retrieved July 20, 2010 from http://www.dragondoor.com/pdf/355.pdf

6. Cornwright, B. (2009). Rock Solid: Kettlebells Provide Superior Benefits for Endurance Sports. Retrieved July 20, 2010 from http://www.endurancemag.com/endurance-blog/Rock-Solid-Kettlebells-Provide-Superior-Benefits-for-Endurance-Sports.html

7. Veracity, D. (2005). Bone density sharply enhanced by weight training, even in the elderly. Retrieved July 20, 2010 from http://www.naturalnews.com/010528.html

8. Pyke, F.S., and Woodman, L.R. (1991). Principals of sports training. In Pyke, S.P. (Ed.), Better coaching. Advanced coaches mamual, 115-123. Canberra: Australian Coaching Council Incorporated.

9. Johnston, R.E., Quin, T.J., Kertzer, R. & Vroman, N.B. (1995). Improving Running Economy through Strength Training. Strength & Conditioning, August, 7-13.