How many endurance athletes do you know who lift weights, or spend time in a weight room? Probably not too many, if any.
Lifting weights (appropriately) can greatly benefit athletes of any sport, to a great degree. When properly done. The last statement is where we run into problems. Too many endurance athletes say
"I don't want to put on bulk, it'll slow me down"
"I tried weight training, it did nothing for me"
The problem is, that most individuals do not understand how to properly build a program that will address the muscular weaknesses or imbalances that they have. Rather, they are stuck in the "Bench and Squat", "Thighs and abs" or "Bench and Curl" mentality. Those who know a little, may put together a well rounded routine, but do a poor job periodizing their routine to maximize their performance.
This is where a Strength & Conditioning Coach can help one achieve the results one wants, while keeping you out running, biking, or swimming.
Having extensive knowledge of the energy systems, and musculature used, or not used, in an individuals sport, a Strength Coach will design a program to help you minimize risk of injury, and help boost performance.
At this point, most of you are probably thinking:
"But wait, I already go to a personal trainer, doesn't that count?"
While personal trainers may be better than nothing, nowadays, it can be challenging to find a quality personal trainer. Once you DO find a quality personal trainer, the odds that this particular trainer understands the demands of your sport, and the areas of high susceptibility to injury are, are fairly slim. This is NOT a knock against ALL personal trainers. There are indeed some personal trainers out there who are at the forefront of developing quality programs for individuals of all capabilities.
(By the way, good trainers tend to flock together. I once worked in one gym in the early stages of my coaching career, where every single trainer there was top-notch. If you hear about a gym that has a number of "amazing trainers" chances are, that is probably one of the Oasis' of quality trainers out there. But do your homework....--see the next paragraph in what to look for)
However, most personal trainers are geared to helping individuals lose weight, or start exercising. While this is all good, the number of those whom have received a quality certification, are unfortunately low. Quality certifications include: ACSM, AFAA, NASM & NSCA. These certifications require the individual to possess some background in sport science, or exercise physiology, with ACSM requiring at least a Bachelors Degree in order to even sit for the exam.
While there are certifications for Cycling Coaches, and Triathlete Coaches, and Swim Coaches (I think you get my point), the material covered for these certifications very very rarely touches on proper resistance training to achieve peak performance in said sport(s). While in the last few years many of the certifying organizations have begun to include basic exercise sciences in their curriculum, it is usually very basic, just to give the coaches a basic understanding of what is going on. Basic understanding. Did I mention basic?
Bottom line? Get a coach who has knowledge, experience and certification for resistance training in specific.
While those trainers/coaches who have a background in the medical or therapy field will have more knowledge than most personal trainers, this does not always translate into their being able to put together a quality strength training regimen. While physical therapists have a one-up in being able to diagnose and treat an injury, they may not be able to dictate that knowledge into a full-fledged training regimen, although I personally give them more pull than any other health field in this aspect, as Physical Therapists (and Occupation Therapists), know anatomy & physiology like none other. When I worked as a trainer at a Physical Therapy clinic, I was VERY impressed with the therapists, and how they translated that knowledge to achieve results. Pretty much they rock. Like Jack Black in "School of Rock", or Bon Scott from AC/DC....or perhaps you prefer like Yanni live in concert?
Anyhow, now that we've covered the differences in trainers, how does one put together a good routine?
Ahhhhhh, now THAT'S a great question. Unfortunately, there is no good single answer to this question. This is because the routine, and it being "good", needs to be based around EACH person, focusing on their strengths & weaknesses. Unfortunately, strengths & weaknesses, as well as muscular imbalances, can vary year to year. So each year, one needs to make small (or sometimes large) changes to the exercises, as well as how they are performed. This means that the program that worked so well for you last year, probably wont work as well for you next year (the body likes change!). Yes, sadly this also applies to your in-sport training regimen as well (D'Oh!!!!).
While a routine may work very well for your friend, whom you keep up with stride for stride, it may not work as well for you. That isn't to say that you will not see results, but those results may not reflect what you are truly capable of.
Now in terms of periodization, there is a very specific way to order ones routine through the year.
To make this example a little clearer, I am choosing to use a Road Racing Cyclist as the example. This is because their season is fairly cut and dry. Fairly cut and dry. Cross season tends to mess that up. Stupid cross. But it's SO FUN! Anyhow...
There are 4 phases to a season: Foundation, Preparation, Specialization (peaking), and Transition (to those not in the know, the "off-season).
For our example these periods fall into the following monthly time-frames:
Foundation: September- Mid-March
Preparation: Mid-March - June
Specialization: July
Transition: August
Each of these periods is there to allow us to perform a specific objective.
Foundation is to allow us to set up a solid foundation on which to build a higher level fitness/capabilities. Preparation is there to begin to sharpen the energy systems for peaking. Specialization, is, well, peaking. And Transition is there to let us recover from the long season.
The Strength training routine should allow us to compliment what we are trying to achieve in the bigger picture, and in each of the focus periods.
Believe it or not, everything begins with a good, solid Transition period. This is the time that you take off from your chosen sport(s), and allow yourself to FULLY recover, both physically and mentally. One should stay active, but in different sports, and at very low intensities. A proper transition allows you to really get motivated for the next year. If you short yourself in your transition period, you could be setting yourself up for injury, or serious psychological/motivational implosion at some point in the season.
During Transition, strength training should consist of primarily core work, and basic "multi-joint" movements, at light weights, and low intensity. These sessions should be short (less than 45 minutes, in and out), and leave you feeling good, but not tired.
Once Foundation comes rolling around, one should be highly motivated (almost anxious) to start. At the beginning of Foundation, the exercises should focus on basic movements, lifting form and technique, as well as lighter weights and higher repetitions. As foundation progresses, so should your workouts, to develop strength, balance out any imbalances, or to address any weaknesses. Your Strength and Conditioning coach should be able to form a solid plan, and should go over this plan with you.
As foundation comes to its halfway point, and into the beginning of Preparation, strength or strength-endurance should be the primary focus. During Preparation, Plyometrics may begin to ramp up, and time in the weight room will start to be cut back, with the workouts being a little more intensive, but shorter.
Preparation can include high-intensity Olympic lifts, as well as more challenging sets/ repetions/ weights. However, since the primary goal of this time period is to prepare you for your highest-priority event, weight training time may be shortened to allow you maximum time in your sport. BUT Core Training should still receive top priority. Professional athletes across the board have acknowledged the importance of a solid core training regimen. Strength Coaches have known this for years, and thus all of their athletes perform solid core-training throughout the year.
As specialization rolls around, your strength training regimen should be cut down in time, becoming shorter, and with varying intensities, depending on your daily, and weekly training regimen. Some coaches will have you focus on your sport, with short workouts only working what they deem necessary (core + weak areas), while others may have you perform just stretching and a little bit of core and plyometric work. This depends on your goal event, the time available to train, and what you and your coach(es) decide.
Lastly, for those who claim that resistance training impacts their performance in endurance sports; In the November 2009 edition of the Journal of Strength and Conditioning Reasearch, Levin, et al. ("Effect of concurrent resistance and endurance training on physiologic and performance parameters of well-trained endurance cyclists" Vol. 23 Num. 8, pgs. 2280-2286) looked at concurrent resistance training + endurance cycling performance, and found that there is NOT significant decrease in endurance performance in those cyclists who did resistance training.
Previous articles have proven the effectiveness of resistance training to help performance for well-trained runners, and cross-country skiers. So for those of you who say that resistance training will bring down your performance...Sorry, you're S.O.L., So get into the gym, and start making yourself a stronger, less injury-prone athlete.
So what have we covered?
-Proper periodization of your strength training regimen can help ensure you see the results you want.
-Personal trainers are great....for getting in shape, or losing weight. But if you want to get more out of your training, seek out a Certified Strength and Conditioning Coach, or another fitness professional who has extensive knowledge in sports science, and has a quality certification.
-Strength Training and a solid core routine should be a part of your regular training regimen.
-Strength training won't slow you down in your sport, but it will help decrease your risk for injury, and possibly help boost your performance. If you do it correctly.
Yes, I am a Certified Strength & Conditioning coach (NSCA-CSCS), and do have a degree in Exercise Science. Feel free to contact me if you are looking to get more out of your time in the weight room, and to help decrease your risk for injury.
Form over weight, Patience over short-cuts. Attention to detail, hard work, and quality rest/recovery.
Live it. Love it. Be it.
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