Maximum Strength & Strength Training - Relationship to Endurance?

q Part 1: Maximum Strength/Strength Training For Strength/Power Sports ... muscular endurance can be generally (and simplistically) divided into absolute and ...
244KB taille 100 téléchargements 346 vues
Maximum Strength & Strength Training - Relationship to Endurance?

Keyword

Search: Search Query

Home

About

>

Submission

Discussion

Consultants

Other Sports

> moderate The subjects trained using large muscle mass exercises and emphasized leg and hip strength-endurance. Training was 3d/week for 7 weeks. The subjects were all trained in the same manner for two weeks prior to the study. Endurance was measured by two methods; cycle ergometry to failure (< 5 min) at a constant load (4.5 KP) and parallel squats to failure with increasing loads. Pre-post testing found

file:///E|/bureau/steph/Maximum%20Strength%20&%20S...20Training%20-%20Relationship%20to%20Endurance.htm (3 sur 9)14/05/2005 19:32:16

Maximum Strength & Strength Training - Relationship to Endurance?

that while all groups improved, the greatest percent improvement for both tests was GpH > GpV > GpL. Additionally it was noted that although the greatest improvements were specific (i.e. squats), considerable improvement in cycle endurance also occurred. The authors concluded that the degree of strength training induced adaptations in HIEE was volume dependent agreeing with the general observations and conclusions of Stone and Coulter (1994). It is commonly believed that shortening the rest interval between sets enhances the endurance training effect. Robinson et al. (1995) used moderately trained subjects and investigated rest interval effects on HIEE. Three different inter-set rest periods were studied: Gp 1: (n = 11) 3.0 min rest intervals Gp 2: (n = 11) 1.5 min rest intervals Gp 3: (n = 11) 0.5 min rest intervals The subjects trained 4d/week, for 5 weeks using exercises that emphasised the legs and hips. All subjects performed 5 x 10 repetitions for all major exercises emphasising HIEE only the rest intervals were different. Pre-post tests included the vertical jump (VJ), 1 RM squat and 15- 5sec maximum effort cycle rides with 1 min rest intervals (0.1 kg x body mass). Gps 1 and 2 showed non-significant improvements in the VJ, while Gp 3 showed a non-significant decrease, GP 1 significantly increased in the squat compared to Gp3. All 3 groups improved significantly on the cycle tests (see correlational studies) with no differences between groups. The authors (Robinson et al. 1995) concluded that shortening the rest intervals did not produce an advantage for developing HIEE agreeing with the observations of Nimmons (1995). In similar investigations Kulling et al (1999) found that longer inter-set rest periods facilitated HIEE adaptations. Kulling et al. (1999) found that 90 s rest periods, compared to 30 s, resulted in more repetitions to failure in bench presses at a percentage of body mass (60% for men and 40% for women) after 12 weeks of training. The longer rest periods allowed a higher training intensity, which facilitated adaptations in strength and endurance. These data indicate that if inter-set rest periods are too short (< 90 s) then training intensity (i.e. average load) and subsequent adaptations are compromised. These observations bring into question the practice of using circuit resistance training (CRT) to enhance strength-endurance. CRT uses short rest intervals attempting to increase the average metabolic expenditure. However, the short rest periods can compromise exercise loading and subsequent adaptations. Summary Part 1: Although not all studies agree the data presented indicate that: 1. Although specificity is evident, strength training can produce adaptations in endurance, which is "transferable", i.e. adaptations can take place in exercises not used in the strength-training program. 2. Higher volume training can affect measures of endurance to a greater extent than low volume training. 3. Within the context of strength-training short rest periods (< 90 s) do not enhance endurance beyond using typical rest periods and can compromise strength and power gains. If rest periods are too short (< 30 s) loading may be compromised sufficiently to result in smaller gains in strength power and possibly HIEE.

Part 2: Maximum Strength/Strength Training For "Endurance" Sports Among coaches and athletes strength training for LIEE has been quite controversial (Suslov 1997, Reuter 2000). Recently data from several longitudinal studies have indicated that strength - power training can enhance long-term endurance (LIEE). This brief review will deal with those studies. Correlational/Descriptive Studies: Several studies have shown that strength or power measures are associated with endurance performance, For example: Among road cyclists anaerobic power was a major factor separating higher and lower rank athletes (Tanka et al. 1993). Anaerobic power has been shown to be a critical factor determining success among cross-country runners with similar a VO2max (Bulbubian et al. 1986). Additionally evidence indicates that distance runners with more powerful muscles are more likely to succeed (Nokes 1988). Several studies have shown strong correlations between swimming performance up to 400 m and maximum strength/power of the upper body (Costill, et al. 1980, Davis 1959, Hawley and Williams 1991, Sharp et al. 1982, Toussaint and Vervoorn. 1990). These data indicate the potential for strength training and increased maximum strength to enhance endurance. Longitudinal Studies: Several longitudinal studies have noted a relationship between increased strength and increased anaerobic power and measures of endurance as a result of strength training in untrained or minimally endurance trained subjects (Hickson 1980, Inbar et al. 1981, Marcinik et al. 1991, O'Bryant et al. 1988, Petersen et al. 1984, Rutherford et al. 1986, Smith, 1987,). Strength training has also been shown to produce increases in endurance among trained subjects and well-trained athletes. For example: Hickson (1988) studied the effects of adding strength training to the training programs of already endurance trained subjects (8 men, 2 women, n = 10). The subjects were moderately endurance trained (> 50 ml x kg-1x min-1). Ten weeks of strength training (3d/wk) emphasizing leg and hip strength resulted in significant gains in maximum strength (20-38%). Although there was little change in aerobic file:///E|/bureau/steph/Maximum%20Strength%20&%20S...20Training%20-%20Relationship%20to%20Endurance.htm (4 sur 9)14/05/2005 19:32:16

Maximum Strength & Strength Training - Relationship to Endurance?

power incremental treadmill and cycle times were markedly increased as was time to exhaustion on a cycle ergometer at a constant workrate (80-85% of VO2max). From a practical side 10k running time decreased from 42:27 ± 1:59 to 41:43± 1:45 (n =9). Paavolainen et al. (1999) investigated the effects of "explosive strength training" on the performance capabilities of 18 male well-trained orienteers (VO2max = 65 ml x kg-1 x min-1). In an attempt to partially control for training load differences, endurance training time was replace with strength training (32% of total time) so that the total approximate training time was equal between experimental (GpE, n =10) and control (GpC, n = 8) groups. Interestingly (compared to GpC), GpE showed a decrease in VO2max over the 9-week experimental training period. However, GpE showed superior gains compared to the control in maximum strength (isometric leg press) a 20M sprint, jumping ability, anaerobic capacity (VMART), running economy and most importantly 5K time. Strength training has also been shown to have beneficial effects on endurance factors associated with road cyclists. Bastiaans et al. (2001), using 14 male competitive road cyclists, investigated the effects of explosive strength training on endurance related factors. As with Paavolainen et al. (1999) endurance training time was replaced with strength training (37% of total time) so that the total approximate training time was equal between experimental (GpE, n =6) and control (GpC, n = 8) groups. While the addition of strength training resulted in small increases in power output and riding efficiency the major effect dealt with "short-term performance". Short-term performance was measured by calculating mean power output at a fixed pedal rate (60 RPM) during a 30 s ergometer test. It was shown that GpC lost mean power and GpE showed small increases over the 9 week period. The authors (Bastiaans et al 2001) suggested that the data indicated strength training attenuated the commonly observed loss in power and sprint ability associated with long-term endurance training. GpE showed slightly greater improvement in work accomplished during a 1 h ergometer time trial. These data suggest that replacing endurance training with explosive strength training can preserve or enhance the ability to maintain high power outputs for short periods without compromising endurance. Summary Part 2: These data suggests that: 1. Maximum strength can be associated with LIEE. 2. Strength training can improve LIEE or factors associated with LIEE. 3. As with strength/power sports there is a degree of specificity in the endurance adaptations. Specificity, Training Volume and Lag-time Issues: Not all studies show that strength training enhances endurance (Thompson and Tull 1959, Bulgakova 1990, Bishop et al. 1999). There are several possible reasons why this may have occurred: 1. One possibility is that strength training has little effect on endurance factors - in the authors' opinion this factor is unlikely because a) there are ample studies indicating an effect and b) athletes and coaches are very pragmatic, most coaches and athletes do advocate some form of strength training for their endurance athletes in the belief that it will enhance performance, it is quite unlikely that athletes/coaches would waste time and effort on training that does not produce reasonable results. 2. It is possible that the type of resistance training programme used was not specific enough for the task (sport event). For example: Bastiaans et al. (2001) argue that one possible explanation for Bishop et al's (2001) finding of no improvement in endurance with strength training deals with the type of contraction used. Bishop et al (2001) used typical heavy slow velocity strength training, which may not match the characteristics of the task ("high speed endurance cycling"). In this context it is interesting that both Paavolainen et al (1999) and Bastiaans et al. (2001) used dynamic explosive moments for the training intervention which may have matched the characteristics of the task better than slower movements. However, Millet et al. (2002) used typical heavy strength training procedures and found improvements in movement economy among very well trained cross-country skiers. Differences in the trained state may also have affected the out come. 3. Another factor which may affect outcome is the total training volume, Paavolainen et al (1999) and Bastiaans et al. (2001) substituted strength training for endurance activities thus (to a point) maintaining total training volume - studies adding strength training to existing training regimens may have increased the total volume such that chronic fatigue interfered with adaptations. 4. No longitudinal study has demonstrated that maximum strength, power or specific performance variables including endurance adapt at exactly the same rate. Often gains in sports perfromance variables lag behind the measured gains in strength and power (Stone et al. 2003). It is possible that the lack of direct correspondence between maximum strength gains and other performance variables is associated with a lag-time (Abernethy and Jurimae 1996, Stone et al. 2003). Lag-time deals with a period of time in which the athlete learns how to use the increased strength; the lag time may extend many months in some cases. It is possible that lag-time may be reduced by careful coaching strategies in which the potential link between strength and technique/endurance is pointed out to the athlete. This may partly be accomplished by pointing out similarities between training exercises (i.e. mechanical specificity) and performance exercises. 5. Furthermore, the increases in strength may continue after the changes in sport performance become asymptotic. This observation may indicate that a change in the type of strength training being used is necessary.

file:///E|/bureau/steph/Maximum%20Strength%20&%20S...20Training%20-%20Relationship%20to%20Endurance.htm (5 sur 9)14/05/2005 19:32:16

Maximum Strength & Strength Training - Relationship to Endurance?

Summary

Based on this brief review, the authors suggest that: 1. Maximum Strength is associated with endurance factors - the association is likely stronger for HIEE activities than for LIEE. 2. Strength training can affect increases in endurance factors for both HIEE and LIEE. 3. The volume of strength training plays a role in the endurance adaptation (i.e. higher volumes generally produce greater gains in endurance). 4. Mechanical specificity and training programme variables also play a role in the degree of adaptation.

Figure 1 offers a paradigm illustrating potential mechanisms. Figure 1: Adaptive Mechanisms (Modified from Paavolainen et al 1999)

References

Abernethy, P.J. and J. Jurimae. Cross-sectional and longitudinal uses of isoinertial, isometric and isokinetic dynamometry. Medicine and Science in Sports and Exercise 28: 1180-1187, 1996. Aagaard, P., Simonsen , E.B. Andersen, J.L., P. Magnusson P. and Dyre-Poulsen, P. Increased rate of force development and neural drive of human skeletal muscle following rsistance training. Journal of Applied Physiology 93:1318-1326, 2002. Anderson, T. and Kearney, J.T. Effects of three resistance training programs on muscular strength and absolute and relative endurance. Research Quarterly 53:1-7, 1982. Behm, D. G. and St-Pierre, D.M.M. The effect of strength training and disuse on the mechanisms of fatigue. Sports Medicine 25: 173-189, 1998. Bulbubian, R., Wilcox, A.R., Darabos, B.L. Anaerobic contribution to distance running performance of trained cross-country runners. Medicine and Science in Sports and Exercise 18:107-118, 1986. Costill, D., Sharp, R. and Troup, J. Muscle strength: contributions to sprint swimming. Swim World 21:, 29-34, 1980. Davies, J.F. Effects of training and conditioning for middle distance swimming upon various physical measures. Research Quarterly 30: 399-412, 1959. Glaister, M., Moir, G., Fairweather, M.M. and Clark, D. Relationships between maximum strength (1 RM squat), estimated jumping power and measures of agility amongst Scottish National Badminton players. Presentation at the British Association of Sport and Exercises Medicine (BASEM), Edinburgh, Scotland, Dec 2000 Gollnick, P.D., Piehl, K. and Saltin, B. Selective glycogen depletion pattern in human muscle fibers after exercise of varying pedal speeds. Journal of Physiology (Lond) 241:45-57, 1974. Hawley, J.A. and Williams, M.M. Relationship between upper body anaerobic power and freestyle swimming performance. International Journal of Sports Medicine 12: 1-5, 1991. Hickson, R.C. Dvorak, B.A., Gorostiaga, E.M. Kurowski, T.T. Foster, C. Potential for strength and endurance training to amplify endurance performance. Journal of Applied Physiology 65:2285-2290, 1988.

file:///E|/bureau/steph/Maximum%20Strength%20&%20S...20Training%20-%20Relationship%20to%20Endurance.htm (6 sur 9)14/05/2005 19:32:16

Maximum Strength & Strength Training - Relationship to Endurance?

Hickson, R.C., Rosenkoetter, M.A. and Brown, M.M. Strength training effects on aerobic power and short-term endurance. Medicine and Science in Sports and Exercise 12: 336-339, 1980. Hoff, J., Helgerud, J., Wisloff, U. Maximal strength training improves work economy in trained female cross-country skiers. Medicine and Science in sports and Exercise 31:870-877, 1999. Hopkins, W. A new view of statistics. 1997 (updated 2001) C:\sportsci stats\index.htm. Huczel, H.A. and Clarke, D.H. A comparison of strength and muscle endurance in strength-trained and untrained women. European Journal of Applied Physiology 64: 467470, 1992. Inbar, O., Kaiser, P. and Tesch, P. Relationships between leg muscle fiber type distribution and leg performance. International Journal of Sports Medicine 2:154-159, 1981. Kulling, F.A., Hardison, B.H. Jacobson, B.H. and Edwards S.W. Medicine and Science in Sport and Exercise 31(5): Suppl absr 437, 1999. Marcinik, E.J. Potts, Schlabach, G. et al. Effects of strength training on lactate threshold and endurance performance. Medicine and Science in Sports and Exercise 23: 739743, 1991. McGee, D.S., Jesse, T.C., Stone M.H. and Blessing, D. Leg and hip endurance adaptations to three different weight-training programs Journal of Applied Sports Science Research, 6(2): 92-95, 1992. McKenna, M.J. Harmer, A.R., Fraser, S.F. et al. Effects of training on potassium, calcium, and hydrogen ion regulation in skeletal muscle and blood during exercise. Acta Physiologica Scandinavica 156: 335-346, 1996. Millet, G.P., Jaouen, B., Borrani, F. and Candau, R. Effects of concurrent endurance and strength training on running economy and VO2 kinetics. Medicine and Science in Sports and Exercises 34: 1351-1359, 2002. Morgan, D.W. Bransford, D.R., Costill, D.L. et al. Variatins in the aerobic demand of running among trained and untrained subjects. Medicine and Science in Sports and Exercise 27: 404-409, 1995. Nimmons, M. High volume weight training with different rest periods and its effect on muscle hypertrophy. Masters Thesis, Appalachian State University, 1995. Noakes, T.D. Implications of exercise testing for prediction of athletic performance: a contemporary perspective. Medicine and Science in Sports and Exercise 20:319-330, 1988. O'Bryant, H.S., Byrd, R. and Stone, M.H. Cycle ergometer and maximum leg and hip strength adaptations to two different methods of weight training. Journal of Applied Sports Science Research, 2(2): 27-30, 1988. Osteras, H. Helgerud, J. and Hoff, J. Maximal strength-training effects on force-velocity and force-power relationships explain increasesin aerobic performance in humans. European Journal of Applied Physiology 88:255-263, 2002. Paavolainen, L. Hakkinen, K., Hamalainen, I., Nummela, A. and Rusko, H. explosive-strength training improves 5-km running time by improving running economy and muscle power. Journal of Applied Physiology 86: 1527-1533, 1999. Ploutz, L.L., tesch, P.A., Biro, R.L. and Dudley, G.A. Effect of resistance training on muscle use during exercise. Journal of Applied Physiology 76:1675-1681, 1994. Petersen, S.R., Miller, G.D., Wenger, H.A. et al. The acquisition of muscular strength: the influence of training velocity and initial VO2max . Canadian Journal of Applied Sport Science 9: 176-180, 1984. Reuter, B. Strength training for endurance athletes? National Strength and Conditioning Journal 22(5): 61-62, 2000. Robinson, J.M., Penland, C.M., Stone, M.H., Johnson, R.L., Warren, B.J. and Lewis D.L. Effects of different weight training exercise-rest intervals on strength, power and high intensity endurance. Journal of Strength and Conditioning Research, 9(4): 216-221, 1995). Rutherford, O.M. Greig, C.A., Sargent, A.J. et al. Strength training and power output: transference effects in the human quadriceps muscle. Journal of Sports Science 4: 101107, 1986. Sharp R.L., Troup, J.P. and Costill. D. Relationship between power and freestyle swimming. Medicine and Science in Sports and Exercise 14: 53-56, 1982. Shaver, L.G. Maximum dynamic strength, relative dynamic endurance and their relationships. Research Quarterly 42:460-465, 1971. Siff, M. Biomechanical foundations of Strength and power training- In: V. Zatsiorsky ed. Biomechanics in Sport London, Blackwell Scientific Ltd., pp. 103-139, 2001. Smith, D.J. The relationship between anaerobic power and isokinetic torque outputs. Canadian Journal of Applied Physiology 12:3-5, 1987. Stone, M.H. "Explosive Exercise". National Strength and Conditioning Association Journal, 15(4):7-15, 1993. Stone, M.H., Callan, S. Dickie, D. Carlock, J. Hartman, M., Holm, P. and Kramer J. Strength-power attributes of sprint cyclists. Presentation at the NSCA National Meeting, Indianapolis, IN, July 2003. Stone, M.H., O'Bryant, H.S., McCoy, L., Coglianese, R., Lehmkuhl, M. and Schilling, B. Power and maximum strength relationships during performance of dynamic and static weighted jumps. Journal of Strength and Conditioning Research (In Press 17(1):2003) Stone, W.J. and Coulter, S.P. Strength/endurance effects from three resistance training protocols with women. Journal of Strength and Conditioning Research 8:231-234, 1994. Suslov, F. How much strength is needed in endurance events? Modern Coach and Athlete 35(4):9-12, 1997. (translated from Legkaya atletika 10: 1992). Tanaka, H., Bassett, J., Swensen, T.C. et al. Aerobic and anaerobic power characteristics of competitive cyclist in the United States Cycling Federation. International Journal of Sports Medicine 14: 334-338, 1993. Tousaint, H.M. and Vervoorn, K. Effects of specific high resistance training in the water on competitive swimmers. International Journal of Sports Medicine 11: 228-233, 1990. Wisloff, U. and Helgerud, J. Evaluation of a new upper body ergometer for cross-country skiers. Medicine and Science in Sports and Exercise 30:1314-1320, 1998.

Further information on this topic is available from: Optimal Muscle Training Ken Kinakin Have you stopped experiencing increases in strength and mass? Do you equate the bench press with shoulder pain? If so, your body may not be functioning at 100 percent. Optimal Muscle Training is a unique book and DVD training package that will show you how to achieve the highest level of muscle function. The book provides the background, theory, and science of how your body develops imbalances, how testing can pinpoint problems, and how specific training to correct imbalances optimizes muscle function. The DVD enhances the information presented in the book with over 200 practical exercises and three levels of muscle testing that you can use to develop an individualized training program.

file:///E|/bureau/steph/Maximum%20Strength%20&%20S...20Training%20-%20Relationship%20to%20Endurance.htm (7 sur 9)14/05/2005 19:32:16

Maximum Strength & Strength Training - Relationship to Endurance?

Weight Training Fundamentals Human Kinetics with David Sandler Learning weight training basics has never been more effective—or more fun—than with Weight Training Fundamentals. Students will enjoy using this resource because they will learn by doing and spend less time reading and more time engaged in activity. With simple instructions and accompanying photographs, they will learn how to perform basic exercise techniques quickly and simply. Weight Training Fundamentals features definitions of common terms used in the weight room; exercises for each major muscle group; easy-to-follow instructions and sample programs to get students started right away; and clear explanations and applications of weight training principles such as FITT (frequency, intensity, time, and type), gradual progressive overload, individuality and specificity, and adaptation. In short, Weight Training Fundamentals provides everything you need to engage your students in a strength-training program safely, effectively, and in less time! Serious Strength Training - 2nd Edition Tudor Bompa Maximize your strength and muscle definition by applying the latest breakthroughs in scientific research to your training. The new edition of Serious Strength Training presents scientifically based guidelines for periodization workouts, new information on incorporating popular bodybuilding systems into the periodization plan, 80 exercises that cause the greatest stimulation in the muscles, a nutrition periodization program that explains how to meet the body’s changing dietary needs during each phase of training. Strength Band Training Philip A. Page Maximize your strength, speed, and power through the use of resistance bands and tubing. As a complete workout on their own or a supplement to free weights and machines, strength bands are the ultimate tool for customizing workouts and isolating muscles. And the portable bands and tubing make the perfect travel workout. Strength Band Training shows how to use resistive bands and tubing in 106 exercises addressing every major muscle group. These exercises have been used by strength professionals and many top athletes because the bands and tubing allow you to add resistance in multiple directions—something free weights and machines can’t do. As a result, your resistance routine can simulate sport demands, strengthening core and supporting muscles or targeting specific rehabilitation needs

Complete Conditioning for Tennis Book/Video Pakage United States Tennis Association Take your game to a higher level! Now you can train to play like the pros by specifically conditioning each fitness component to meet the physical demands of tennis. Complete Conditioning for Tennis improves your strength, power, agility, flexibility, quickness, and stamina. Experts from the United States Tennis Association provide the very best training exercises and drills, sample workouts from the game’s top players, and sample programs to maximize your tennis performance. You’ll finish strong in every match.

file:///E|/bureau/steph/Maximum%20Strength%20&%20S...20Training%20-%20Relationship%20to%20Endurance.htm (8 sur 9)14/05/2005 19:32:16

Maximum Strength & Strength Training - Relationship to Endurance?

Essentials of Strength Training and Conditioning National Strength and Conditioning Association. In this revised and expanded second edition of Essentials of Strength Training and Conditioning, now with over 300 color photographs, leading exercise science professionals explore the scientific principles, concepts, and theories of strength training and conditioning as well as their practical applications to athletic performance. Students, coaches, strength and conditioning specialists, personal trainers, athletic trainers, and other sport science professionals will find state-of-the-art, comprehensive information on structure and function of body systems, training adaptations, testing and evaluation,exercise techniques, program design (aerobic and anaerobic) and training facility organization and administration.

Fitness Weight Training - 2nd Edition Thomas R. Baechle Make every minute in the weight room count. Fitness Weight Training will help you maximize the results you’re seeking from each workout session. 75 detailed workouts designed specifically for strengthening, toning, and shaping ensure that your muscles will develop as you desire. The selection of workouts allows you to fit the optimal training session into the time, energy, and equipment available. Take the guesswork out and put confidence into every workout. Make Fitness Weight Training your workout manual for toned and well-defined muscles.

Strength Training for Women Lori Incledon Ready for an individualized approach to working out that produces better results? Strength Training for Women delivers with information tailored to the way your body works and responds to training, and the specific tools you need to reach your goals. More than simple descriptions of exercises and training programs, this book explains why the exercises are important and which training program is right for you. You’ll gain insight into how the female body responds to training and come away with six sample programs and more than 102 exercises to train every area of the female form. In addition to helping you gain strength, the programs provided will help you burn fat, build strong bones, and prepare for competition. Click here to return to the top of the page.

All material is copyright. © While the editors strive to ensure technical accuracy, we can take no responsibility for anything that may happen as a result of using the information contained within this website. Copyright clearance is the responsibility of individual contributors.

Share this page with a friend or colleague by entering their e-mail address here:

file:///E|/bureau/steph/Maximum%20Strength%20&%20S...20Training%20-%20Relationship%20to%20Endurance.htm (9 sur 9)14/05/2005 19:32:16

>