Strength Training

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  • #20735
    Poitivient
    Participant

    I’ve been reading Matt’s Race Weight book – great read by the way – in it he talks about weight lifting heavier weights for less reps, more like a power lift set vs lighter for more 12-15 reps for example.  Has the science on this changed in the last 10 years or is it still better overall to go heavier with less reps for runners?

    #20737
    divitoca@gmail.com
    Participant

    I was curious about this, so I did a quick lit review and found the following article from 2021, titled <span style=”color: #212121; font-family: Roboto, ‘Helvetica Neue’, Arial, Tahoma; font-size: 17px;”>Loading Recommendations for Muscle Strength, Hypertrophy, and Local Endurance: A Re-Examination of the Repetition Continuum. Sports (Basel). </span>(https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7927075/).

    At any rate, the general recommendation to facilitate muscular adaptations is to consider a wide spectrum of loading zones and associated repetitions depending on your goal.

    I’ll be curious to read what others have to say.

     

     

    #20740
    Charles
    Participant

    If you have laid in an Annual Training Plan on Training Peaks it will suggest strength phase workouts depending on where you are in your annual plan.  The resistance varies from very light up to 90% your one rep maximum depending on the strength objective for the period. Specifics are on the help center and are derived from Joe Friel’s Handbook.

    I’ve seen some recent reports on the general news about a study that suggests it all works, and you should choose what works best for your psychology. I’m skeptical, preferring to get uncomfortable when necessary.

    #20760
    Poitivient
    Participant

    Thanks all!

    #20918

    Chiming in on an interesting topic.

    Hypertrophy can be achieved with any resistance when performing a movement to a relative proximity to failure.  This can be done with a 3 rep, 5 rep, 10 rep, or 30 rep max and is typically a blend of metabolic stress and tension.   When training ‘hypertrophy’ strength gains occur slightly different but simultaneously.

    Strength training follows hypertrophy but differs depending on the amount of tension (increasing resistance), speed, etc.  Strength is about tension and is typically slower.

    Power is about speed and is fast and a function of max strength. The data on speed/power training reflects finding a resistance 50-60% of one rep max and performing short sets.

    There are situations where we need to determine if wanting power/speed requires building more strength, first.

    For most all runners training like body builders does not have a positive effect. </span>

    Muscle cross sectional area (strength) has no link with running performance or injury reduction. Loading recommendations for muscles rarely apply to performance.  We are concerned with movement, specifically balance.

    Strength is the product of muscular action initiated and orchestrated by electrical process is the central nervous system.  In endurance sport resistance training increases neural drive and rate of force development responsible for performance, not increased muscle size (which make take more VO2).

    What to do?:

    • We need to be relaxed in movement.
    • We need to work 0n technique and body control.  Running is not a squat or flexibility contest. Running is a core competition.
    • We need to work on the intention of moving fast, with precision.
    • We need to strengthen foot and ankle plantar flexors for economy over a long period of time.  Plyometrics for those who are qualified.
    • We need set/session intensity 60-70%.  Most of the studies take effort to 60%. of 1RM. Do not go to failure, slow down, or lose technique.  The body remembers compensations and wise athletes never need to prove themselves in the gym.
    • We need to select a resistance consistent with our experience, training period, and goals. Maximal strength may only be necessary in shorter events.
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