Strength Endurance

Strength Endurance:

Power without mass: how strength and plyometric training can boost endurance running performance

For those athletic guys who want to have lots of strength and muscle in their body, while still having the capability to be able to run like the wind, than this is the guide for you.

High Volume Training (heavy weight/ lower reps) mixed with high intensity running is essential for success.

YOU need to prioritize, ensuring each exercise in the routine is beneficial. Big weight lifting sessions, involving lots of exercises, taking more than an hour to complete, may be useful for a rugby player but wont help an endurance runner.

Strength session: twice a week

    Front squat 4 x 5 Progressed to heavier weights (60-90kg)
    One leg squats 3 x 5 Progressed to heavier weights (40-70kg)
    Swiss ball hamstrings hip lift 3 x 10 Progressed to single leg, then increased reps
    One leg barbell calf raise 3 x 10 Progressed to increased reps

    Gluteal bridge (single leg) 3 x 30s Progressed to 3 x 60s
    Side plank 3 x 30s Progressed to 3 x 60s
    Reverse crunch 3 x 20 Progressed to adding weight to legs
    The plank 3 x 30s Progressed to 3 x 60s

    Plyometric session: once a week

    30cm drop and catch 3 x 5 Progressed to 30cm drop jump 4 x 5
    Power skips 3 x 10 No progression
    Ankle hops 3 x 10 No progression
    Double hurdle hops 3 x 5 Progressed to 4 x 5
    Total foot contacts 75 85

The main aim of this phase was to develop maximum power of the leg extensor muscles and maintain the strength endurance developed in the hamstrings, calf and core. The sessions described below were each performed once a week, with the core exercises from the previous phase also maintained on a twice-weekly basis.

These two sessions combine plyometrics and weights exercises into a single workout, mostly because of the athlete’s desire to maximise recovery of the leg muscles. The benefits of the workouts were enhanced by using ‘complexes’ of weights and plyometrics exercises (eg front squat and hurdle hop in session 1 and one leg squat and speed bounds in session 2). Explosive strength exercises, like dynamic lunge drives and barbell squat jumps, were included to increase power, while the hamstring and calf exercises were retained from the previous phase for purposes of injury prevention.

Again, this kind of high quality, low volume explosive strength programme poses no risk of hypertrophy, given its low levels of repetitions. The main goal is to develop power with minimal fatigue.

After Two Weeks You need to switch over to this program

Strength session – once weekly
Barbell step-up (40cm box) 3 x 8, progressing weight lifted
Swiss ball hamstring hip lift 3 x 10, progressing to 3 x 20
Calf raise (machine) 3 x 8, progressing to 3 x 15
Standing hamstring hip extension (band) 3 x 10 each leg
Dumbbell press 3 x 10, progressing weight lifted
Dumbbell row 3 x 10, progressing weight lifted
+ Core exercises eg side plank, bridge etc

To be continued*

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