Endurance: Influence of Strength

Training – a brief discussion

Michael H. Stone
Center of Excellence for Sport Science and Coach Education
Department of Sports, Exercise, Recreation and Kinesiology
East Tennessee State University
Background
Important Reviews:
Stone, M.H., Stone, M.E., Sands, W., Pierce, K., Newton, R. , Haff, G., & Carlock, J. Maximum Strength and Strength Training---A
Relationship to Endurance?. Strength & Conditioning Journal 28 (3): 44-53, 2006

Beattie, Kris, et al. The effect of strength training on performance in endurance athletes. Sports Medicine 44(6): 845-865., 2014

Bazyler, C. D., Abbott, H. A., Bellon, C. R., Taber, C. B. and Stone, M. H. Strength training for endurance athletes: Theory to practice.
Strength & Conditioning Journal, 37(2), 1-12, 2015.

Denadai, B.S., de Aguiar, R.A., de Lima, L.C.R., Greco, C.C. and Caputo, F. Explosive Training and Heavy Weight Training are Effective
for Improving Running Economy in Endurance Athletes: A Systematic Review and Meta-Analysis. Sports Medicine, pp.1-10, 2016

Berryman N., Mujika I., Arvisais D., Roubeix M., Binet C., Bosquet L. Strength Training for Middle-and Long-Distance Performance: A
Meta-Analysis. International Journal of Sports Physiology and Performance. 1: 1-27, 2017.

Denadai B.S., de Aguiar R.A., de Lima R.C.R. , Greco C.C, Caputo, F. Explosive Training and Heavy Weight Training are Effective for
Improving Running Economy in Endurance Athletes: A Systematic Review and Meta-Analysis Sports Medcine 47: 545-554, 2017.

Alcaraz-Ibañez M. and Rodríguez-Pérez M. Effects of resistance training on performance in previously trained endurance runners: A
systematic review. J Sports Sci. 25:1-17, 2017.
 Endurance Continuum

HIEE LIEE
Terminology:

High Intensity Exercise Endurance (HIEE) – ability to sustain or repeat

high force or power outputs – activity typically < 1 min

Moderate Intensity Exercise Endurance (MIEE) ability to sustain or repeat

moderate force or power outputs – activity typically 1 - 3 min

Low Intensity Exercise Endurance (LIEE) – ability to sustain or repeat low

force or power outputs – activity typically > 3 min
 Endurance Continuum: Examples

HIEE: Weightlifting, Sprints < 400 m, throwing, baseball

MIEE: Slalom in downhill skiing, many Canoe/Kayak
events, 800m
LIEE: Running > 800m, CC skiing

However: many events that fall into MIEE or LIEE depend

upon HIEE for success: football, basketball, road cycling
 BASKETBALL
BANGSBO, J. PHYSIOLOGY OF
BADMINTON
INTERMITTENT EXERCISE, EXERCISE
ROAD CYCLING AND SPORT SCIENCE, 53-65, 2000
POWER
100%
90
80
70
60
50
40
30
VO2MAX
20
10
0

TIME
 Considerable evidence that appropriate Strength Training can beneficially effect
HIEE, MIEE, and LIEE sports that have substantial HIEE components

Delecluse, C. et al. Influence of high-resistance and high-velocity training on sprint performance." Medicine and science in sports and exercise 28: 1203-1209, 1995.

Harris, G.R., et al. Short-Term Performance Effects of High Power, High Force, or Combined Weight-Training Methods. The Journal of Strength & Conditioning Research 14: 14-20, 2000.

Hoff, J., and Helgerud. J. Endurance and strength training for soccer players." Sports medicine 34: 165-180, 2004.

Wisløff, U., et al. Strong correlation of maximal squat strength with sprint performance and vertical jump height in elite soccer players. British journal of sports medicine 38: 285-288, 2004.

Tricoli, V. et al. Short-term effects on lower-body functional power development: weightlifting vs. vertical jump training programs. The Journal of Strength & Conditioning Research 19: 433-437, 2005.

Ronnestad, B. R., et al. Short-term effects of strength and plyometric training on sprint and jump performance in professional soccer players. The Journal of Strength & Conditioning Research 22:
773-780, 2008.

Chelly M.S. et al. Effects of in-season short-term plyometric training program on leg power, jump- and sprint performance of soccer players.. The Journal of Strength & Conditioning Research
24:2670-2676, 2010.

Chelly M.S. et al. Effects of In-Season Short-term Plyometric Training Program on Sprint and Jump Performance of Young Male Track Athletes. The Journal of Strength & Conditioning Research
29:2128-2136, 2015.

Reviews
Kraemer, W.J. A Series of Studies-The Physiological Basis for Strength Training in American Football: Fact Over Philosophy.The Journal of Strength & Conditioning Research 11: 131-142 1997.

McMaster, D.T. et al. The development, retention and decay rates of strength and power in elite rugby union, rugby league and American football. Sports Medicine 43: 367-384, 2013.

Bolger, Richard, et al. Sprinting performance and resistance-based training interventions: a systematic review." The Journal of Strength & Conditioning Research 29: 1146-1156, 2015.

Hartmann, H., et al. Short-term Periodization Models: Effects on Strength and Speed-strength Performance. Sports Medicine 45: 1373-1386, 2015.

Crowley, E., Harrison A.J., and Lyons M. The Impact of Resistance Training on Swimming Performance: A Systematic Review. Sports Medicine: 47:2285-2307, 2017.

Blagrove R.C. et al. Effects of Strength Training on the Physiological Determinants of Middle- and Long-Distance Running Performance: A Systematic Review. Sports Med. 48:1117-1149, 2018.
 However:

Does strength training have beneficial effects on

LIEE?
 STRENGTH TRAINING FOR ENDURANCE - NOT A NEW IDEA

Marshall W. “Major” Taylor 1878-1932

More Background Information
Adaptations to Endurance Training
Potential Adaptations to Endurance Training

Type II x-sec
 The sequence of events leading to mitochondrial biogenesis.

Hood, D. A. Invited Review: contractile activity-induced mitochondrial biogenesis in skeletal muscle

J.Appl.Physiol, 90, 1137-1157, 2001.
Arguments against adding Strength Training
1. Strength is not important to long-term endurance –
repeated low force efforts are not influence by high
strength levels
2. Not enough time
3. I tried it and it did not work
Adaptations to Resistance Training
 Adaptations to Resistance Training

Lactate threshold
Generally less than Endurance Training –
effects untrained to a greater extent
 The other side: Integration of Strength Training

 If the training factor/characteristic (i.e. endurance,

flexibility, strength, power etc. etc.) is valuable then it
should be integrated into the training process – these
factors should not be thought of as adjunct training
Why is the integration of strength-power
training and sport training important?

Is strength-power training valuable?

 Review: Potential Physiological Effects of Strength
Training
NEUROMUSCULAR SYSTEM
1. HYPERTROPHY
• Greater II/I X-Section
• Changes in architecture
2. NEURAL (supra and spinal adaptation)
• Reduced cortical activation for an equivalent kinematic or kinetic outcome (Dettmers et
al. JAP 81:596-603, 1996, Carrol et al. J Physiol 15:544(Pt2):641-652, 2002)
• Altered connectivity between cortico-spinal and spinal cells (Milner-Brown et al.
Electroenceph Clin Neurophysiol 38:245-254, 1975).
• Increased central drive, elevated MN excitability, reduced pre-synaptic inhibition
(Aagard et al. JAP 92:2309-2318, 2002).
• Increased rate of muscle activation for a given task (Aagard et al. JAP 93:1318-1326,
2002, Stone et al. JSCR 2003).
 ENHANCED FORCE PRODUCTION -NEUROMUSCULAR CONTROL AND
IMPROVED CO-ORDINATION - FASTER ACTIVATION
General Overview: Being stronger can make a substantial difference in performance:
Maximum Strength is related to (Andersen and Aagarrd 2006; Burke 1986; Cormie 2010
a,b,c; Doan et al. 2006; Folland et al. 2014; Girard 2014; Stone et al. 2007):

• Magnitude of force production – greater peak and average forces – allows higher velocities and power
outputs to be achieved with submaximal loads

• Greater Rate of force development (RFD) - faster muscle activation, greater force during critical time
periods

• Superior ability to develop and respond to stretch shortening cycles (SSC)

• Greater peak and average power - work accomplished at a higher rate

• Greater absolute endurance, especially HIEE (High Intensity Exercise Endurance)– may reduce “central”
(nervous system) fatigue – i.e. more total work can be accomplished

• Greater postural strength – hold static and dynamic positions better during performance

• Some evidence that force sensitivity and sensation is superior (may be a result of strength training
partially independent of maximum strength) – ability to appropriately modulate force production is superior

• Importantly, among weaker athletes (most D-1 athletes)– it is clear that strength training alone
produces equal or superior results in terms of RFD, power etc. compared to power or speed training (Cormie et
al. 2010 a,b,c; Stone et al. 2007; Stone et al. 2015), particularly when performed in an integrated fashion with
sport training programs.
 Potential “Specific” Physiological Effects of Strength Training on
Endurance Performance

1. Can raise Max VO2 – unlikely to aid advanced athletes

2. Alters motor control and maximum strength – improves movement efficiency and economy
3. Increases in maximum strength and RFD can: a) reduce the relative force (% max) applied at similar loads
thus maintaining a greater blood flow or b) reduce the time of restricted blood flow – this would reduce
limitations on O2 consumption, exchange of substrates/metabolites
4. Strength Training can affect all MU types – a) stronger type I MU might reduce the recruitment of Type II MU at
submax loads – b) furthermore, strength training has been shown to reduce the amount of muscle activated
for a given load (smaller metabolic demand).
5. Increased number and size of IIa fibers (decreased IIx number) – less fatigability may allow greater tolerance
for endurance activity - May influence a type of PAP – larger proportion of IIa fibers can result in faster
recovery of force generation capabilities – allows greater force production in repeated exercise
6. Strength training may prolong membrane excitation by enhanced ionic regulation – greater endurance
7. Enhancement of anaerobic capacity will contribute to improved endurance capabilities in HIEE and LIEE
8. Training with higher volumes and engaging fast (anaerobic) glycolysis can beneficially alter the lactate
threshold.
Strength training and endurance : references
1. Stone et al. Can J Appl Sport Sci 8:134-139, 1983
2. Hoff et al. Med Sci Sports Exerc 31: 670-877, 1999
Millet et al. Med Sci Sports Exerc 34: 1351-1359, 2002
Paavolainen et al. J Appl Phyiol 86: 1527-1533, 1999
3. Osteras et al. Eur J Appl Physiol 88: 255-263, 2002
4. Gollnick et al. J Physiol 241: 45-57, 1974
Pluotz et al. J Appl Physiol 76: 1675-1681, 1994
5. Aagard et al. J Appl Physio 93: 1318-1326, 2002
Chiu et al. Eur J Appl Physiol 92:403-411, 2000
6. Behm et al. Sports Med 173-189, 1998
McKenna et al. Acta Physiologica Scand 156: 335-346, 1996
7. Paavolainen et al. J Appl Phyiol 86: 1527-1533, 1999
8. Marcinik et al. Med sci sports exerc 739-743, 1991
 RESISTANCE TRAINING

ADAPTATIONS IN NEURAL
MUSCLE ADAPTATION

MAXIMUM
MUSCLE FORCE
CAPABILITIES

ALTERATIONS IN
ECCENTRIC
STRENGTH/SSC

RFD
NEURAL AND MUSCLE ADAPTATIONS
TO RESISTANCE TRAINING

IMPROVED FORCE,
VELOCITY, POWER AND
ENDURANCE CAPABILITIES

LAG -TIME

IMPROVED SPORTS
PERFORMANCE
Strength and Endurance
Evidence
Effects of concurrent HFLV strength training and endurance training Bazyler, C. D. et al. Strength
on HIEE and LIEE training for endurance athletes:
Theory to practice. Strength &
V̇O max
2
Conditioning Journal, 37(2), 1-12,
Study Athletes (ml/kg/mi Strength Training HIEE LIEE
n) 2015
LFHV ST          
TE time to exhaustion, MAS maximal
jumps (unilateral and bilateral, drop, 3.4% increase in 20m
Paavolainen et
al. 1999
18 M elite cross
country runners
67.7 hurdle), short sprints (20-100m), 5-20 velocity, increased
5.1% increase
in 5km TT
aerobic speed, NS no statistical change,
reps/set at 0-40% 1-RM for 9 weeks V (p<0.05)
TT time trial performance, PP peak
MART

Spurrs et al. 17 M trained plyometric drills, progressed from 60- 2.7% increase
57.6 _
2003 runners 180 contacts, 2x's/week for 6 weeks in 3km TT power, ST strength training, ME
NS 1.2% increase in
Mikkola et al.
2007a
25 M and F, high
school runners
62.1
short sprints (30-150m), 2-3 x 6-10,
3x's week for 8 weeks
 vV̇O max, 3% 2 _ movement economy, W peak power at
max

increase in V MART
V̇O max, MP mean power, MAP
2
increase in
Increase in vV̇O max
Berryman et al.
2010
28 M provincial
standard runners
56.9
drop jumps and concentric squat jumps,
1x/week for 8 weeks (ES: 0.43)
2
3km TT (ES: maximal aerobic power, FCC freely
0.37)
Baastiaans et 14 M competitive 2-4 x 30, squats, leg press/pull, step- 7.9% increase
chosen cycling cadence, OBLA onset of
_ 4.7% increase in W
al. 2001 cyclists (>6 years) ups, mid-section 3x's/week for 9 weeks max
in 60min TT blood lactate accumulation, PF peak
NS 2km poling
Mikkola et al.
19 M national
cross country 66.5
double pole sprints (10 x 10s), leg
exercises 3 x 6-10, sprints, jumps,
velocity, 1.4%
_
force, ES effect size, V maximal
MART

2007b increase in 30m

skiers pogos, 3x's/week for 8 weeks
double poling velocity in maximal anaerobic running
Guglielmo et
16 M
1% increase in test, V̇O max maximal oxygen uptake,
2
regional/national 61.9 3-4 x 12 RM, 2x's/week for 4 weeks _
vV̇O max
al. 2009
level runners 2
HIEE high intensity exercise endurance,
Sedano et al. 18 M national leg exercies 3 x 20 at 40% 1-RM, increase in vV̇O max
small
improvement
LIEE low intensity exercise endurance,
69.5 2

2013 level runners 2x's/week for 12 weeks (ES: 0.61) in 3k TT

(p<0.05)
M male, F female, HFLV high force low
velocity, LFHV low force high velocity
 Effects of concurrent LFHV strength training and endurance training on
HIEE and LIEE
V̇O max

Bazyler, C. D. et al. Strength training

Study Athletes 2
Strength Training HIEE LIEE
(ml/kg/min)

HFLV ST

Storen et al. 2008 17 M and F well trained runners 59.9 4 x 4 RM, 3x's/week for 8 weeks _ 21.3% increase in TE at MAS for endurance athletes: Theory to
Jackson et al.
2007
23 M and F cyclists with >0.5
years competing

14 M cyclists with >1 year

52 4 x 4 RM, 3x's/week for 10 weeks

4 x 5 RM, 3x's/week for 6 weeks

NS for vV̇O max
2

Control>ST for PP during last

NS for 30km TT
practice. Strength & Conditioning
Journal, 37(2), 1-12, 2015.
Levin et al. 2009 62.8 NS for 30km TT
competing (HFLV) 1km sprint

Ronnestad et al. 7% increase in MP during final

20 M and F well trained cyclists 66.4 4-10 RM, 2x's/week for 12 weeks 4.2% increase in W
2011 max
5min of 185min TT

Ronnestad et al. 20 M and F national level 9.4% increase wingate PP, 4.3% 6% increase in MP during
66.4 4-10 RM, 2x's/week for 12 weeks
2010a cyclists increase in W max 40min TT

Ronnestad et al.
2010b
12 M and F national level
cyclists
66.3 4-10 RM, 2x's/week for 25 weeks
8% increase in W , increase
wingate PP
max
_
TE time to exhaustion, MAS maximal aerobic speed,
NS no statistical change, TT time trial performance,
Ronnestad et al. 17 M national/international 3-5 x 4-8, 4-5 x 3-5 RM, 2x's
66.2 _ NS in 7.5-km rollerski TT
2012 cross-country skiers week for 12 weeks

PP peak power, ME movement economy, Wmax peak

Ronnestad et al. 16 M national/international 4-10 RM, 2x's/week for 10 weeks, 3% increase in Wmax, earlier 6.5% increase in MP during
75.5
2014 cyclists 1x/week for 15 weeks peak torque in pedal stroke 40min TT

Sunde et al. 2010

Aagaard et al.
13 M and F competitive cyclists 61.1 4 x 4 RM, 3x's/week for 8 weeks

3 x 12, 3 x 10, 3 x 8, 2-3 x 6 RM,

_ 17.2% increase TE at MAP
power at V̇O max, MP mean power, MAP maximal
2

aerobic power, FCC freely chosen cycling cadence,

14 M international level cyclists 72.5 _ 8% increase in 45min TT
2011 2-3x's/week for 16 weeks

OBLA onset of blood lactate accumulation, PF peak

15 F cross country skiers, trained 3 x 6 RM (pulldowns), 3x's/week
Hoff et al. 1999 55.3 _ 137% increase in TE at W
8.8 h/week for 9 weeks max

19 M well trained cross-country 3 x 6 RM (pulldowns), 45

force, ES effect size, V maximal velocity in

Hoff et al. 2002 69.4 _ 56% increase in TE at vV̇ O max
skiers min/week for 8 weeks 2

MART

maximal anaerobic running test, V̇O max maximal

Osteras et al. 19 M well trained cross-country 3 x 6 RM (pulldowns), 45
61.2 _ 61% increase in TE at vV̇ O max
2002 skiers with >5 years competing min/week for 9 weeks 2

oxygen uptake, HIEE high intensity exercise

NS in 20, 40, 60, 80, and 100m 7% increase in 1.1km double
Losnegard et al. 19 M and F national level cross- 3 x 6-10, 3 x 5-8, 4 x 8, 3 x 4-6
64.7 velocity during sprint roller poling TT, increase in W/kg
2011 country skiers RM, 1-2x's/week for 12 weeks
skiing during 5min  double poling

Millet et al. 2002

15 elite/international level
triathletes
68.7
3 x 5, 4 x 5, 5 x 5 RM, 2x's/week
for 14 weeks
2.6% increase in vV̇ O max 2 _ endurance, LIEE low intensity exercise endurance, M
Hausswirth et al.
2009
14 M regional/national level
triathletes
69.2
3-5 x 3-5 RM, 3x's/week for 5
weeks
_
Maintenance of FCC during last
hour of 2 hour cycling test male, F female, HFLV high force low velocity, LFHV
Sedano et al.
2013
18 M national level runners 69.5
leg exercises 3 x 7 at 70% 1-RM,
2x's/week for 12 weeks (HFLV
increase in  vV̇O max (ES:
0.87)
2 HFLV>LFHV>Control for 3km
TT (p<0.05)
low force high velocity
group)

Guglielmo et al. 16 M regional/national level 3-4 x 6RM, 2x's/week for 4 weeks

61.9 6.7% increase in vOBLA _
2009 runners (HFLV group)

2-4 x 6-15, 4 x 5-10, 4 x 4-8, 2 x 10% increase in PF during 5 mean 5k times were worse than
Barnes et al. 42 M and F collegiate cross-
63.8 3-6RM, 2x's/week for 7/10 weeks jump test, 1.6% increase in control for men, but better than
2013 country runners
(HFLV group) vV̇O max
2 control for women
Potential Adaptations of Combined Training for Endurance Activities
 Considerations in Developing an
integrated Endurance and strength
Training Program
 First Step:

Development of the Annual Plan and Periodization Model

 Training Process
Annual Plan
Periodization
Cyclical Method of Organizing Time Lines and Fitness Phases

Block (Phase Potentiation) Model

Fitness Phases
GP SP C/T AR Etc.

Stage (block) Individual Blocks

Programming
(Exercise Selection, Sets, Reps, Maintenance programming for team sports)
 N. Fiolo 2017

Example: Periodized Training Plan for Marathon

Week 1/24/2016 1/31/2016 2/7/2016 2/14/2016 2/21/2016 2/28/2016 3/6/2016 3/13/2016 3/20/2016 3/27/2016 4/3/2016 4/10/2016 4/17/2016 4/24/2016

Half marathon

Boston Marathon
Competition

 
 

Full Battery                     x x    
Ultrasound / ISAK                 x          
Blood x       x       x x x x    
Iso Pull         x                  
RE and Jump       x       x            
Race Macrocycle Boston 2016

Training Phase General Prep (Accumulation) Specific Prep (Transmutation) Competition (Realization) General Prep

Mesocycle Return to Fitness General Strength Gen. St. 2 Taper Active Recovery
Microcycle 3x5 3x5 3x5 3x5 3x5 3x5 3x3 3x2 5x5 3x5 3x3 3x2 3x3 3x3
Drop Sets         1x5 1x5 1x5 1x5   1x5 1x3 1x3    
Strength Training Plan

Sessions Per Week 2 2 2 2 2 2 2 2 2 2 2 2 1 1

Sets 3 3 3 3 3 3 3 3 5 3 3 3 3 3
Reps 5 5 5 5 5 5 3 2 5 5 3 2 3 3
Exercises Per Day 3.5 3.5 3.5 3.5 3.5 3.5 3.5 3.5 4 4 3 3 4 4
Day 1 (Heavy): Back Squat, Day 1: 1/2 Squat (Heavy), Push
Day 1: Back Squat, Bench, DB Press Day 1: Back Squat, OHP (bar), Bench
MTP, Push Press, BB Row Press, Bench Overhead Squat, DB Press,
Exercises
Day 2: Snatch Grip Shoulder Shrug, Mid-Thigh Pull, SLDL, BB Day 2 (Light): Jump Squat, MTP, Day 2: 1/2 Squat (Light), MTP, Front Raise, Pull Up, Row
Day 2: Clean Grip Shoulder Shrug, Mid-Thigh Pull, SLDL, DB Row Row Push Press, BB Row SLDL
Avg. Abs. Intensity (%) 60 65 67.5 62.5 70 72 80 75 60 74.5 79.5 71.5 60 65
Avg. Rel. Intensity (%) 77.5 82.5 85 80 87.5 90 92.5 85 85 92.5 92.5 82.5 72.5 77.5
Total Weekly Reps 105 105 105 105 105 105 63 42 200 120 54 36 36 36
Absolute VL 6300 6825 7087.5 6562.5 7350 7560 5040 3150 12000 8940 4293 2574 2160 2340
Relative VL 8137.5 8662.5 8925 8400 9187.5 9450 5827.5 3570 17000 11100 4995 2970 2610 2790
Block Periodization : Simple Approach
for Endurance Athletes
 Endurance : Phase Potentiation (blocks) - one fitness phase
enhances the next
Improved Metabolic
Minimal Increased
Responses to
CSA – task specific
stressors
architectural
alterations
Enhanced
work
capacity
Bazyler, C. D., Abbott, H. A., Bellon, C.
R., Taber, C. B. and Stone, M. H.
Increased ability Central
Strength training for endurance Adaptations/
athletes: Theory to practice. Strength & to produce
Conditioning Journal, 37(2), 1-12, 2015. force/ additional task
Local and specific
DeWeese B. et al. The Training adaptations
Process: Planning for Strength-Power central
Training in Track and Field. Parts 1 and alterations/ leading to
2. Journal of sport science and Health alterations in enhanced
(In Press 2015)
task specificity average power
.
Power -Endurance > Basic Strength > Increased endurance > Power/Speed – race pace training

Less specific > more specific > more specific

 Example of a Simple Unidirectional Block Paradigm:
10 K Runner (Stage for D-1 Indoor Season ≈ 14 wks)
Assumption –running skill is good – endurance is not a large factor
and depends primarily upon LIEE, SE or PE characteristics Resistance training
Running work

OR (1wk Basic
Strength)

Volume
meets

Strength/power-endurance Basic Strength OR + Task specific power

Acummulation (4 wks) Transmutation (2/3 wks) Realization (4wks)

 Second Step:

Programming: exercise type, sets and repetitions, rest

periods etc. - this drives the Periodization model

Use of Phase Potentiation programming drives the

potentiation subsequent consecutive phases
Neal C.M Training-intensity distribution,
physiological adaptation and immune
function in endurance athletes

Dissertation, Sterling University,

Scotland 2011
Recent (Primary) Conceptual Endurance
Training Paradigms

Conceptual Training Intensity

Distributions (TID) associated with;
the threshold training model (top) –
emphasising training between the
first and second lactate/ventilatory
thresholds and the polarised training
model (bottom) – emphasising a
large volume of training below the
first lactate or ventilatory threshold
combined with significant doses of
training with loads eliciting 90–100%
of VO2max.

Seiler, K. S. and Kjerland, G. O. Quantifying training

intensity distribution in elite endurance athletes: is
there evidence for an "optimal" distribution?
Scand.J.Med.Sci.Sports, 16, 49-56, 2006.
Example: Training Process (Running) for a Marathon – remember
strength training must be integrated with the endurance activity

Based on: Tønnessen et al., 2014 and Fiolo et al. 2017.

Example: Strength Training Exercise Selection
Exercise Type:

Open kinetic chain exercises (OKC) : exercises performed in which the limb
(the hand/arm or foot/leg) is free to move. The opposite of OKC are closed
kinetic chain exercises (CKC). - Example of OKC: leg extensions or lateral
raises

Closed kinetic chain exercises (CKC) : exercises performed in which the limb
(hand/arm movement or foot/leg movement) is fixed in space and cannot
move. The extremity remains in constant contact with an immobile surface,
usually the ground or the base of a machine. Example of CKC: squats or
bench presses
Exercise Type:
Closed chain exercises are usually multi-joint movements, generally create
compressive forces, while open-chain exercises are often isolation movements that
promote more shearing forces. CKC exercises typically involve more than one muscle
group and joint simultaneously rather than concentrating solely on one, as many OKC
exercises do (single-joint movements), lending the former to more daily and athletic
activities
• Graham V.L., Gehlsen G.M., Edwards J.A. Electromyographic evaluation of closed and open kinetic chain knee rehabilitation
exercises.. J Athl Train. 28(1):23-30, 1993.

• Blackburn J..R and Morrissey M.C. The relationship between open and closed kinetic chain strength of the lower limb and
jumping performance Orthop Sports Phys Ther. ;27(6):430-435 1998.

• Prokopy M.P., Ingersoll C.D., Nordenschild E., Katch F.I., Gaesser .GA., Weltman A. Closed-kinetic chain upper-body training
improves throwing performance of NCAA Division I softball playersJ Strength Cond Res.22(6):1790-1798, 2008.

• Closed Kinetic Chain Exercise. A Comprehensive Guide to Multiple Joint Exercises. Todd Ellenbecker, George Davies 2001 ISBN
978-0-7360-0170-0
Exercise Type
Therefore - CKC exercises: more
likely produce transfer to sport
(including endurance) activities
than open chain. This results
from the multi-joint nature of
most CKC exercises and the
major portion of the propulsive
phase in the endurance
movement being more like a
CKC exercise
Order of Exercises:
Priority system:
• superior to circuit training for building transferable strength etc.
• most important to least important - typically large muscle mass to smaller

 Review: Simao R. et al. Exercise order in resistance training Sports Medicine 42:251-265, 2012

Reviewed both acute and chronic studies

 In relation to exercises placed first:

A) Greater volumes and higher intensities can be achieved in initial exercises
B) Pre-exhaustion (small muscle mass) is not an effective method to increase the degree of recruitment for
the large muscle mass exercise
C) Greater strength and hypertrophy increases (chronic studies) were evident for the first exercise in the
sequence
D) There may be safety issues with preceding large muscle mass exercises with small (stability of multi-joint
exercises) – relates to B.

Exercise order can influence efficiency, safety and effectiveness of the strength training program
Exercise Method Order
Training concurrently (Same day)

Evidence suggest that strength training should come before endurance training:

Murlasits Z., Kneffel Z. and Thalib L. The physiological effects of concurrent strength and endurance
training sequence: A systematic review and meta-analysis. Sports Sci. 36(11):1212-1219, 2018

Eddens L., van Someren K. and Howatson G. The Role of Intra-Session Exercise Sequence in the
Interference Effect: A Systematic Review with Meta-Analysis. Sports Med. 48(1):177-188, 2018.
For endurance athletes:

Suggested number of exercises per sessions and number of strength training

sessions per week: depends on phase – but generally not many

Accumulation Block Transmutation Block Realization Block

(General Preparation) (Transfer of specific (Taper and Peaking )
preparation)
Major: 1 -3 Major: 1-2
Assistance: 1-2 Major: 1 -2 Assistance: 0-1
Assistance: 1-2
Sessions: 2-3 Sessions 1-2
Sessions: 2-3
Example by phase (Block):

Accumulation Block (General Preparation)

Warm-up

M and F W
1. Over head squats 1. Pulls from mid thigh
2. Squats 2. Stiff-legged deadlift
3. Standing Press 3. Incline Pull-ups
4. Dips
Example by phase (Block):

Transmutation Block
(Transfer or specific preparation)

Warm-up

M and F W
1. Squats 1. Pulls from mid thigh
2. ¼ Squats 2. Stiff-legged deadlift
3. Incline Press 3. Incline Pull-ups (more vertical)
Example by phase (Block):

Realization Block (Taper and Peaking )

Warm-up

M and F W
1. ¼ Squats 1. Pulls from mid thigh
2. Bench Press 2. Stiff-legged deadlift
3. Incline Pull-ups (more vertical)
 Nuances
Some evidence suggest:
• HFLV produces greater strength and particularly RFD gains and greater transfer to
endurance performance
Piacentini M.F. et al, Concurrent strength and endurance training effects on running economy in master endurance runners. J Strength Cond Res 27: 2295-
2303, 2013

• Substituting strength training (up to 40 %) for endurance work in well-trained

endurance athletes may produced greater gains in strength and endurance
characteristics as a result of better fatigue management
Mikkola, Jussi S., et al. "Concurrent endurance and explosive type strength training increases activation and fast force production of
leg extensor muscles in endurance athletes. J Strength Cond Res 21: 613-620, 2007.

Skovgaard, Casper, et al. "Concurrent speed endurance and resistance training improves performance, running economy, and
muscle NHE1 in moderately trained runners." J Appl Physiol 117: 1097-1109, 2014.

 See Reviews
 Summary

1. Considerable evidence indicates that endurance strength-training

integration can enhance the endurance performance spectrum –
including LIEE

2. The mechanisms for LIEE enhancement are varied but primarily are
concerned with movement efficiency and economy

3. Proper planning and integration of strength training with LIEE traning is

necessary to optimized results this includes the annual plan,
periodization concept and good programming to drive the process
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