Strength Endurance Training

Development of Strength Endurance Steve Magness www.ScienceofRunning.com [email_address]

What we will cover: ,[object Object],[object Object],[object Object]

What is Strength Endurance? ,[object Object],[object Object],[object Object],[object Object],[object Object]

Strength Endurance and Fatigue ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]

Strength Endurance and Fatigue ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],Miguel, P. J. P. & Reis, V. M. M. (2004). Speed strength endurance and 400m performance. New Studies in Athletics .

Does this apply to distance events? ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]

Muscle fibers ,[object Object],[object Object],[object Object],[object Object]

Muscle Fibers (cont.) ,[object Object],[object Object],[object Object]

Muscle Fiber Pool ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]

Muscle Fiber Pool ,[object Object],[object Object],[object Object]

Physiological Goals of Strength Endurance ,[object Object],[object Object],[object Object],[object Object],[object Object]

Step 1:Increase Total Fiber Pool ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]

Strength Training ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]

Strength Training (cont.) ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]

Strength Training Exercises ,[object Object],[object Object],[object Object]

Strength Training Exercise-Ballistics ,[object Object],[object Object],[object Object]

Strength Training: Fears ,[object Object],[object Object],[object Object]

Strength Training Sample Workouts ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]

Step 2: Increase fiber recruitment during specific activity ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]

Hill Sprints ,[object Object],[object Object],[object Object]

Hill Sprints ,[object Object],[object Object],[object Object],[object Object]

Hill Sprints ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]

Flat Sprints ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]

Example Sprint workouts/progression ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],Entire Season Samples of training can be found on: http://www.ScienceofRunning.com Search “Sprint Training”

Step 3: Train to recruit fibers during endurance activity ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]

General Circuits ,[object Object],[object Object],[object Object],[object Object]

General Circuits ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]

General Circuit Exercises ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]

Sample General Circuit ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],Video of Hill circuit can found on: http://www.scienceofrunning.com Click “Video”

Sprints in between Workouts ,[object Object],[object Object],[object Object]

Sprints in between Workouts ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]

Example Workouts ,[object Object],[object Object]

Step 5:Train to recruit fibers under heavy fatigue and increase their fatigue resistance ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]

High Intensity Circuits ,[object Object],[object Object],[object Object]

High Intensity Circuits ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]

High Intensity Circuits ,[object Object],[object Object],[object Object],[object Object],[object Object]

Sample General Circuit ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]

Kick Workouts ,[object Object],[object Object],[object Object],[object Object]

Kick Workouts ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]

End Results: ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]

Is this new? ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]

Strength Endurance Training

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Strength Endurance Training