Strength Training For Endurance Athletes

If you are like most endurance athletes, you are probably not doing much or any strength training.

As an endurance athlete, I understand that you would rather be out running or cycling then lifting weights in the gym. It has also been my experience, over 20 years as a Sports Chiropractor and over 12 years as a coach, that many endurance athletes are not exactly sure about what type of strength training they should be doing.

Of course there are thousands of different types of exercises, repetition and set variations which is why I also suggest working with a coach so you will know what is best for you.

However, the workouts below are a great place to start. These sessions are short but very effective and you will get the most “bang for your buck” so that you can get your strength training in and still have time to go for your runs or rides.

So, let’s get right to it. In order to make strength gains, you are going to lift three times a week. Once you have gained strength, you can back off to once a week to maintain those gains. This program below would be great to do in the off-season or in the early-in-your-build season.

You are going to do a combination of heavy lifts and high intensity body weight exercises and you are going to do them three day a week with one day of rest in between.

On the heavy lifts we are going to do what is called Strong Lifts 5×5. You do 5 sets of 5 reps, The key here is to lift HEAVY. If you can do 5 sets of 5 reps at a specific weight, increase the weight the next time you do the workout. If you can not do 5 sets of 5 reps., keep the weight the same until you can do 5 sets of 5 reps. Rest 1 to 2 minutes between sets.

For example: On set 1 you do 5 reps, set 2, 5 reps, set 3, 5 reps, but on set 4 you can only do 3 reps and on set 5 you can only do 1 rep. Keep the weight the same until you can complete 5 sets of 5 reps.

Please make sure you have someone who is experienced with these exercises show you the proper form. You are lifting heavy and we don’t want you to get hurt. Also, if you have any injuries make sure you talk with your sports chiropractor or physical therapist before trying these exercises.

 

Workout 1)

Heavy Lifts: 5 sets of 5 reps.

Dumbbell chest press

Dumbbell overhead press

Squats

Dumbbell chest press

Strength Training for endurance athletes

 

 

 

 

 

 

 

Dumbbell overhead press

 

Strength Training for endurance athletes

 

 

 

 

 

 

 

 

Squats

 

Strength training for endurance athletes

 

 

 

 

 

 

 
High Intensity Body Weight Exercises: 20 seconds of exercise, 10 seconds rest, repeat 10 times.

Burpees

 

strength traing for endurance athletes

 

 

 

 

 

 

 

 

Workout 2)

Heavy Lifts: 5 sets of 5 reps.

Lat pull downs or lat rows

Deadlift

Squats

High Intensity Body Weight Exercises: 20 seconds of exercise, 10 seconds rest, repeat 10 times.

Barbell Torque

Lat pull down

 

Strength training for endurance athletes

 

 

 

 

 

 

 

Deadlift

Strength Training for endurance athletes

 

 

 

 

 

 

 

Squats

 

Strength training for endurance athletes

 

 

 

 

 

 

 

 

Barbell Torque

Workout 3 is the same as workout 1.

 Heavy Lifts: 5 sets of 5 reps

Dumbbell Chest press

Dumbbell overhead press

Squats

High Intensity Body Weight Exercises: 20 seconds of exercise, 10 seconds rest, repeat 10 times.

 

Dumbbell chest press

Strength Training for endurance athletes

 

 

 

 

 

 

Dumbbell overhead press

 

Strength Training for endurance athletes

 

 

 

 

 

 

 

Squats

Strength training for endurance athletes

 

 

 

 

 

 

 

 

Kettlebell swings

 

Strength training for endurance athletes

 

 

 

 

 

 

 

 

There it is, a short but very effective strength program. Give it a try for a few months, then comeback and post you experience with the program.

How To PR Your Next Race By Training Less

This article is for all you long distance marathon and Ironman athletes out there who are logging endless miles. I am going to tell you how you can actually get faster by training less.

Before we get into how we are going to make you faster by training less, we need to talk about why we slowdown in the first place. So, let me ask you – why do you slow down in an event? Are you slowing down because of you’re out of breath, because you’re lacking cardio conditioning, or are you slowing down because your muscles are fatigued, tired, and sore?

I would bet the majority of you are slowing down because your muscles are fatigued. Keep reading to learn about the four areas you need to address in your training to become faster, by training less. Continue reading

Most Endurance Athletes Are Lazy. Yes, Even Most Ironman Athletes.

Over the past ten years of coaching endurance athletes I have come to one conclusion – most of them are lazy. Yes, even most of ironman and marathon athletes are lazy.

I know what you are thinking, “How can you call a triathlete lazy, let alone call an Ironman triathlete lazy?” Keep reading to find out why I am calling athletes lazy, and what you should do to help reach your full potential. Continue reading

Training Hacks: 5 Killer Workouts To Break Through When Fat Loss And Strength Gains Stall.

Are you stuck in a rut?

Not losing weight, not seeing any gains in your strength or in your performance?

Having you been doing the same old exercise routine over and over?

Are you bench pressing or squatting the same weight you were lifting six months ago?

One basic training principle states that when the same stress is continually applied to the muscles over time, the muscles adapt to that specific type of stress and your body becomes more efficient. However, in this case more efficient at a particular exercise is  not necessarily a good thing.

Many times plateaus in strength, fat loss, or performance is due to your body adapting to a particular exercise or exercise routine. Keep reading to find out how to break the plateau. Continue reading

Stressed Out, Anxious Or Depressed; Is Resting or Running Better Therapy?

In this day and age, everyone seems stressed out, anxious, and/or depressed, which begs the question – Is resting or running the better choice for reducing stress?

Many people believe that if you are feeling anxious or stressed out, you should try to relax. However, a recent study published in the journal Medicine and Science in Sports and Exercise suggests that moderate exercise may help people cope with anxiety and stress better than relaxation.

Keep reading to find out which might be better for you. Continue reading

Find Your Fat Burning Zone To Lose Weight And Gain Energy

Are all these sports drinks and gels really necessary?

What if you could train your body to use your own fat as the primary source of fuel? Would it be possible to significantly reduce the amount of calories you need during exercise?

Gone are the days of needing to consume high amounts of calories during training and competition.

To lose weight and gain energy, you need to find your fat burning zone! The video below will show you how… Continue reading

How To Build Superhuman Strength And Performance

So, you’re serious about improving your performance – you want to be faster, stronger and more powerful.

You have researched and bought the best gear and equipment. Your running shoes are ultra light. Your bike is made with the same carbon fiber as a fight jet. You track your training, calories, power, and heart rates zones with your Garmin computer. And, you follow a periodization training program that has build and rest weeks.

How do you know if all the training you’re doing and money you’re spending is worth it? Most people would say performance:

Are you running faster than you did six months ago?

Are you lifting heavier weight than you were lifting six months ago?

Are you performing better now than you were six months ago?

If not, what went wrong? Was it the gear? Was it the training plan? Was it your strength training? Strength training? How, you did strength training 2-3 times a week. It can’t be the strength training, right? Keep reading to find out if it can be the strength training.

Continue reading

Is Marathon Running Safe For The Heart?

Previous studies have demonstrated evidence of temporary heart injury in marathon runners. Fortunately, all of the cardiac abnormalities disappeared within a week after completing a race. Furthermore, these studies followed young marathon runners (between ages 18 and 40). Read on to find out if marathon running is safe for older adults. Continue reading

How You Can Reduce Pain And Inflammation With The Tip Of Your Finger

You are two miles from the finish line when all of a sudden you start experiencing pain and swelling in your knee. What can you do to reduce the pain so you can make it to the finish line?

Actually, you can do a lot to reduce pain and inflammation, and you can do it all with the tip of your finger. Keep reading to find out more. Continue reading

How To Have Superhuman Nerves And Avoid Choking When Under Pressure

You may or may not be a golfer, but here’s an example of why what you’re about to learn in this article is important…

Just image you’re in a high-stakes golf tournament.

Make this two-foot putt and you win your first major tourney.

You walk up to the ball and you tell yourself to relax. You focus on getting your grip just right. You’re thinking about all the things your coach said. You’re thinking about your grip, your stance, and you’re worried about all the bad things that are going to happen if you miss this shot.

You’ve practiced this putt thousands of times, but now the pressure is on and everyone is watching you. You’re sweating and freezing up. You swing the club. “SMACK!”

The ball goes flying 6 feet past the hole. “Choke!”

Continue reading