ENDURANCE CONSIDERATIONS: TRAINING GENERAL POPULATION

CLIENTS WITH ENDURANCE FOCUSED PROGRAMMING By Don Pump CSCS,*D, NSCA-CPT,

RSCC

ENDURANCE CONSIDERATIONS: TRAINING GENERAL POPULATION CLIENTS

WITH ENDURANCE FOCUSED PROGRAMMINGBy Don Pump CSCS,*D, NSCA-CPT, RSCC

ABOUT THE NSCA The National Strength and Conditioning Association (NSCA) is an educational nonprofit association committed to supporting and disseminating research-based knowledge and its practical

application to improve athletic performance and fitness.

The NSCA offers four credentials of distinction: Certified Strength and Conditioning Specialist® (CSCS®)

NSCA-Certified Personal Trainer® (NSCA-CPT®) Certified Special Population Specialist™ (CSPS™)

Tactical Strength and Conditioning Facilitator™ (TSAC-F™)

Any webinar questions can be directed to education@nsca.com.

COMMON THOUGHTS• Strength training will decrease my aerobic capacity.

FALSE

• Strength training dictates my power output. TRUE

• “The additional pounds added from strength training will be detrimental to my performance” TRUE

• Movement economy has no bearing on my ability to run. FALSE

• ”Any of my free time should be spent swimming, biking, or running” FALSE

LEARNING OBJECTIVESParticipants will be able to:• Define functional training for endurance

sports• Establish a needs analysis for the

recreational endurance athlete/client • Critically analyze movement economy

when considering the novice and advanced endurance athlete

• Implement strategy into program design in order to support the needs analysis

LETS GET ON THE SAME PAGE

“FUNCTION” is defined as “performing a duty for which a person/thing is intended; a normal or characteristic action of anything; a duty, utility, or purpose." “FUNCTIONAL TRAINING” is defined as "a comprehensive approach to training or rehabilitation that addresses all performance components necessary to achieve success in any target activity.” JC Santana

NEEDS ANALYSIS 1. Generally speaking running, biking,

and swimming all have individual needs, however when considering them as a whole, for the most part all require a strong core. Specifically Counter Flexion, Counter Extension, and Counter Rotation.

2. Movement patterns are predominantly unilateral with significant rotational control.

3. Balance and joint stability are essential in maintaining force over a long period of time.

4. High aerobic capabilities (high V02Max, high lactate threshold or ventilatory, and good running economy)

5. High stride rate (SR) multiplied by stride length (SL) will equal running speed. Maintain it for a long period of time.

NEEDS ANALYSIS

THINK ABOUT THIS

"YOU HAVE TO KNOW WHAT IS INSIDE THE BOX BEFORE YOU CAN THINK

OUTSIDE OF IT." Robert “Dos” Remedios

"THIS ISN’T ROCKET SCIENCE BUT IT IS A SCIENCE."

Robert “Dos” Remedios

PREFORMANCE PRINCIPLES • The typical distance runner has a

relatively stable stride rate. However stride length increases with speed. (Luhtanen 1978).

• Why does this matter? It supports the fact that neuromuscular adaptations resulting from explosive strength training could benefit endurance athletes.

PREFORMANCE PRINCIPLES • MOVEMENT ECONOMY - Efficient

movement where you expend no more energy than is necessary.

• AEROBIC CAPACITY (VO2max) - Maximal amount of oxygen your body can use during exercise.

• LACTATE THRESHOLD - The point at which you change from aerobic metabolism to anaerobic metabolism and can no longer metabolize lactate at a rate higher than you produce it.

AGE PREDICTED HEART RATE

220-Age= Max Hart Rate (Hrmax)

KARVONEN FORMULA220 - age - RHR x training % + RHR

Client 1:Presumably poor fitness, age 25 with a RHR of 90.

220 – 25 – 90 = 105 (.60 - .80) + 90 Training Zones = 153-174

Client 2: Presumably High level of fitness, age 45 with a RHR of 45.

220 – 45 – 45 = 130 (.60-.80) + 45Training Zones = 123-149

AN ALTERNATIVE APPROACHESTIMATE VO2 Max • 12 minute Cooper Field Test • Run as far as possible within 12 minutes.• Run at a steady pace instead of sprints and fast running.• Results are based on the distance ran, their age and their sex.• The results can be correlated with VO2 Max.

ESTIMATING TRAINING ZONES • RPE/Talk Test • Blood Lactate Test

[RESULTS INDICATE] “Low volume, moderate to high intensity weight training program, when added to an endurance training program, significantly improves upper and lower body strength as well as running economy, and has little or no impact on VO2 max, blood lactate accumulation, or body composition in trained female distance runners."

[RESULTS INDICATE] “Additional Heavy Weight Training led

to improved maximal strength and running economy with no significant effects on the VO2 kinetics pattern in

heavy exercise.”

[RESULTS INDICATE] Slight decrement in strength and power

output No decrement in aerobic capacity

[RESULTS INDICATE] “The combination of strength and endurance training results in an attenuation of the performance improvements and physiological

adaptations typical of single-mode training.”

PROGRAM DESIGN GENERAL STRENGTH VS. SPECIFIC STRENGTH

NOVICE VS. VETERAN

PROGRAM DESIGN • Needs analysis • Planning on time – Priority Event (“A” Race, “B” Race, Etc.)

• Establishing a baseline to build a foundation. – General Strength (GPP)– Specific Strength – Injury Prevention

PROFESSIONAL SCOPE CSCS • Performance in nature • Athletic population

(school or private team)

• Hired for the “season”

NSCA-CPT • Generally speaking

more of a recreational focus

• Individual or small group generally in a “gym environment”

• Hired for an “event”

PROGRAM DESIGN General Strength vs. Specific Strength

• Needs analysis !!!!!• Planning on time-priority event (“A” Race, “B”

Race, Etc.) • Movement economy - What are standard

movements and how does that increase efficiency? Squat, Hinge, Push, Pull, OH Press, Rotate, Carry. (Uni/Bi)

• Planes of movement - Get out of the Sagittal Plane

• Exercise selection• Body awareness

MINDSET• Buzz Words – Corrective exercises are those in our

scope or perhaps we should think injury reduction and prevention through movement efficiency, reinforced by strength development.

• Don’t be afraid of steal!!!!!!!• Get off the Bosu ball.• Put down the 6 lb. pink weights and pick up

something that requires you to use your legs. • Take off the sissy mittens they are just not cool.• Perhaps the biggest training consideration here is

MINDSET.

PROGRAM DESIGN Very short rest intervals are associated with high levels of blood lactate accumulation.

This effects neuromuscular control and can negatively impact speed development. Because speed training requires maximal effort and a high quality of work, longer rest periods are more appropriate to allow the athlete to recover between work intervals. In order to enhance aerobic endurance and increase VO2 Max towards its upper limits, interval training should consist of

3-5 minutes of work with a work to rest ratio of 1:1 or less. The intensity should equal 90—100% VO2 max (Wilmore 2005)

PROGRAM DESIGN Improvements on efficiency are well

documented. The addition of strength training to the endurance program of

trained cyclists and runners has improved cycling time to

exhaustion and 10k running time by approx. 44 second (Hickson et al. 1988)

EXERCISE SELECTION: UNILATERAL

EXERCISE SELECTION: UNILATERAL

EXERCISE SELECTION:POSTERIOR CHAIN

EXERCISE SELECTION:COUNTER FLEXION/EXTENSION

EXERCISE SELECTION:SHOULDER STABILITY

EXERCISE SELECTION:CONTER ROTATION

CASE STUDY #1NOVICE RUNNER

NOVICE RUNNER 45 year old corporate banker looking to complete his first 5k race. He has not been active in over a decade. He has a limited support structure at home and a very demanding career. Time management is a top priority.

What do you do?

NOVICE RUNNER 45 year old corporate banker looking to complete his first 5k race. He has not been active in over a decade. He has a limited support structure at home and a very demanding career. Time management is a top priority.

What do you do?

NOVICE RUNNER• Sedentary postural considerations • Consider a joint by joint approach to

movement analysis. Recall the concepts of: Tissue Quality, Joint Mobility, Neuromuscular Activation, Power, Strength, Accessory Elements.

• Consider an interval based plan with a work to rest period of 1:1

CASE STUDY #2 IRONMAN TRIATHLETE

AGE GROUP TRIATHLETE 45 year old seasoned IRONMAN triathlete looking to elevate his performance to the next level. He has always been a self-coached athlete but now feels he could use some assistance in the Strength and Conditioning discipline.

What do you do?

AGE GROUP TRIATHLETE 45 year old seasoned IRONMAN Triathlete looking to elevate his performance to the next level. He has always been a self-coached athlete but now feels he could use some assistance in the Strength and Conditioning discipline.

AGE GROUP TRIATHLETE • MINDSET is KEY !!!• Type ”A” self coach athletes have often times

convinced themselves that what they do is correct no matter what. ”I have always done it that way and it works for me.” What if you could be even better????

• Remove the negative before you try to add a positive.

• Get them strong. They know what they are doing on the conditioning side. Play the strength coach, this would be a hybrid scope (CSCS/NSCA-CPT)

REFERENCES 1. Bonacci, J., Chapman, A., Blanch, P., & Vicenzino, B. (2009). Neuromuscular adaptations to

training, injury and passive interventions: implications for running economy. Sports Medicine (Auckland, N.Z.), 39(11), 903-921. doi:10.2165/11317850-000000000-00000

2. Buggey, T. (2007, Summer). Storyboard for Ivan's morning routine. Diagram. Journal of Positive Behavior Interventions, 9(3), 151. Retrieved December 14, 2007, from Academic Search Premier database.

3. Barnes, K. R., & Kilding, A. E. (2015). Strategies to improve running economy. Sports Medicine (Auckland, N.Z.), 45(1), 37-56. doi:10.1007/s40279-014-0246-y

4. Crawley, J. (2001). Can Explosive Strength Training Improve Distance Running Performance?. Strength & Conditioning Journal, 23(4), 51.

5. Erickson, T. M. (2005). The benefits of strength training for endurance athletes. NSCA Perform. Training J, 4(2), 13-17.

6. Lavin, G. (2007). Strength Training for the Triathlete Tradition Versus Function. Strength & Conditioning Journal, 29(5), 15-17.

7. Luhtanen, P., & Komi, P. V. (1978). Mechanical factors influencing running speed. Biomechanics VI-B, 2, 23-28.

8. Martuscello, J., & Theilen, N. (2014). Do the Benefits of Strength Training Out-Weigh the Dangers for Endurance Athletes?. Strength & Conditioning Journal, 36(4), 49-51.

9. Reuter, B. (2000). Strength Training for Endurance Athletes?. Strength & Conditioning Journal, 22(5), 61.

10. Hickson, R. C., Dvorak, B. A., Gorostiaga, E. M., Kurowski, T. T., & Foster, C. (1988). Potential for strength and endurance training to amplify endurance performance. Journal of applied physiology, 65(5), 2285-2290.

11. Wilmore JH and Costill DL. (2005) Physiology of Sport and Exercise: 3rd Edition. Champaign, IL: Human Kinetics

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Thank you for your attention I can be reached through my website.Don Pump CSCS,*D, NSCA-CPT, RSCC

www.donpump.comdon@donpump.com