Training program - endurance athlete
Prieto-Gonzalez & Sedlacek, examine the effects of three different types of training outcomes for endurance athletes: running specific strength training (RSST), endurance training (ET) and concurrent training (CT). The study lasted for 12 weeks and analyzed 30 male recreational endurance runners, ages 30-40. They used an accumulation, transmutation, realization block periodization system, splitting up the training in weeks 1-6, 7-10 and 11 & 12. They split the subjects into three separate groups for each type of training regimen. Each group followed the plan three times a week. Before beginning the workout plan, a number of assessments were given, in order to compare results: The countermovement jump, 1RM squat, running economy at 12 and 14 km/hr, maximum oxygen consumption and anaerobic threshold (Prieto-González & Sedlacek 2022).
For the RSST group, weeks 1-6 performed three different exercises - weighted squat, leg curl and calf raise. They performed 4 sets of 14 repetitions at 64% 1RM. In weeks 7-10, they performed six sets of squats at 80+ 1RM, hurdle hops and extended bounds, and 2-3 minute sprints at 100% V02max. These were performed as a vertical loading layout, with a 5 minute rest between sets. In week 11, they performed 3 sets of 5 repetitions, of 3-minute, 200 meter, 6% inclined sprints at 115% maximum aerobic capacity. Ten minutes of rest time came between sets. For the final week, they performed only 2 sets of the same layout using 120% maximum aerobic capacity (Prieto-González & Sedlacek 2022).
For the ET group, weeks 1-3 included 50-60 minutes of fartlek training between 60-85% V02max. Weeks 4-6 involved what they called “continuous training”, also referred to as long, slow distance running for 45-55 minutes. Weeks 7-8 included interval training sessions. The subjects completed 10 sets of 2-3 minute intervals, at approximately 85% V02max, with a rest time of 2-minutes between intervals. Weeks 9-10 performed 14-16 sets 60-90 second intervals at a slightly higher V02max. Finally, for week 11, the athletes performed five repetitions of three minutes at 180 BPM, which was 90-100% V02max for the subjects. Week 12 was used to mimic the competition, having the athletes run 3.5km at 100% of competition running pace (Prieto-González & Sedlacek 2022).
For the CT group, they alternated between the resistance training and endurance training workouts on non-consecutive days (Prieto-González & Sedlacek 2022).
In summary, the study's results showed that concurrent training proved to be the most effective program for this demographic. For every assessment, improvements were made equally by the CT group in relation to either the strength training or endurance training group. Specifically, for the running economy test outcome, the strength training and concurrent training group saw the best results here. They concluded that the concurrent training group benefited from both strength and endurance training, and displayed the highest improvement in running economy. For V02max, the strength training group saw no improvement, while the endurance training and concurrent training group showed significant improvements. Finally, the concurrent training group was the only training program to improve body composition in 12 weeks (Prieto-González & Sedlacek 2022).
Based on this study, including a concurrent training program for our endurance athletes would prove the best outcome. Also, working with a block periodization program will properly promote the correct adaptations to occur, without causing significant fatigue for our athletes. One factor to note here is that the strength component did lack variety for the exercises and did not include any upper body exercises. For that reason, I will include additional exercises for the lower body that are specific in enhancing running technique and other positive running adaptations, as well as upper body exercises that will help enhance the strength and endurance of the arm motion in the sagittal plane, while running. One component of the program that can greatly benefit our athletes was when the strength training group started incorporating agility and high intensity running intervals into the program, resembling a cross-training like program. Including cross training can increase benefits of musculoskeletal, respiratory and cardiovascular adaptations (Haff & Triplett, 2021). For this reason, my plan will incorporate cross-training as well.
Goals and assessments
Goals and assessments will vary depending on what time of year we are training the athletes. For this example, let’s assume the athlete is in the pre-season. The article focused on recreational endurance runners, so let's also assume we are 16-weeks away from a race or competition. Therefore, our goals should be to increase intensity, maintain strong aerobic endurance to maintain long durations without fatigue, and focus on weaknesses to improve (Haff & Triplett, 2021). Based on the information from the article and the goals we have established here, the following assessments will be conducted in this specific order to reduce potential fatigue and provide as much reliability and validity as possible.
Agility: T-test. Although these are long distance runners, agility testing will show their level of coordination and balance, and how reactive they are to external stimulus. Long distance running is done many times on trails, in parks or on streets, which gives potential risk of injury due to uneven surfaces. Adding an agility test will help us to determine what exercises to include, to help aid in preventing injury.
1RM squat for lower body maximum strength. Both the 1RM and countermovement jump assessments will help us to analyze the level of lower body strength and power in the athlete. This is important, because as the athlete is running, applying the least amount of force possible will help them to reduce fatigue, because they are not using their anaerobic energy systems as much (Prieto-González & Sedlacek 2022).
Countermovement Jump for lower body power
Anaerobic threshold: 300 yard sprint. This will help us determine if intensity and running economy has improved by the end of the training cycle.
Aerobic Capacity: 1.5 mile run. This will show if the athlete improved their aerobic capacity, by finishing the test in less time.
Training Cycle
The mesocycle will be 16-weeks. Below are two example days of training from the first week and the tenth week. Through the correct training plan, we will see improvements in intensity, maximal strength and power, and overall aerobic capacity.
Week 1
Monday
Strength - Vertical loading - perform each exercise once, one right after another.
Repetitions: 6
Sets: 3
Intensity: 70%
Rest period: 1 minute rest between each exercise and 3-5 minutes between each set.
Exercises:
Barbell squat
Hip thrusts
kettlebell swings
Front raise to lateral raise (moderate weight)
Bent over row (moderate weight)
Leg extensions
Chest press
Leg curls
Deadlifts
Tuesday
Endurance recovery: Since we are in week 1 of training, it’s important not to cause any overtraining effects. Therefore, day 2 (Tuesday) will include a 30 minute run at 70% V02max.
Wednesday
Fartlek Training: Approximately 45 minutes of fartlek training using 70-90% V02max.
Thursday
Long, slow distance run. Since we are dealing with an experienced endurance athlete, we’ll have them run approximately 6-miles at a 70% V02max.
Friday
Rest day
Saturday
Cross-Training: This will incorporate familiar exercises from Monday, with an agility and anaerobic running component mixed in. There will be minimal rest between each exercise within an exercise set. However, there will be 3 minutes of rest between exercise sets. The athlete will perform each exercise set, one after another. The athlete will do 2-3 total rounds, based on energy levels and form during the training session.
Front squat - 6 repetitions - 70% 1RM
Hurdle hops - Hurdle hops - 10-15 repetitions
90 second sprint - 90% V02max
Hip thrusts - 6 repetitions - 70% 1RM
Box jumps - 10 repetitions
90 second sprint - 90% V02max
Weighted walking lunges - 50% 1RM - 14 total
50 meters - extended bounds
1 minute sprint 90% V02max
TRX low row - 12 repetitions
Burpee - 8 repetitions
1 minute sprint 90% V02max
Chest press - 6 repetitions - 70% 1RM
Speed skaters
1 minute sprint 90% V02max
Leg curls - 80% 1RM - 6 repetitions
High knees - 50 meters
Sunday
Rest Day
Week 10
Monday
Strength - Vertical loading - perform each exercise once, one right after another. At this point, we can expect several strength adaptations to have taken place and the 1RM has most likely improved. Therefore, the intensity will increase to 80-85%
Repetitions: 6
Sets: 3
Intensity: 85%
Rest period: 1 minute rest between each exercise and 3-5 minutes between each set.
Exercises:
Barbell squat or front squat
Hip thrusts
kettlebell swings
Front raise to lateral raise (Moderate weight to avoid shoulder injury)
Bent over row (moderate weight to avoid strain to the lower back)
Leg extensions
Chest press
Leg curls
Deadlifts
Tuesday
Long, slow distance run
45-60 minutes at 70% V02max
Wednesday
Interval and HIIT training
20 minutes - 3 minutes at 85-90% V02 max | 2 minutes at 60-70% V02max
20 minutes - 1 minute 90-95% V02max | 1 minute at 60-70% V02max
20 minutes - Maintaining highest intensity possible for the last 20 minutes
Thursday
Long, slow distance run
Approximately 10 miles at 70% V02max
Friday
Rest day
Saturday
Cross Training: Intensity and repetitions have increased on multiple exercises. Minimal rest will occur between exercises within the exercise set. 3 minutes of rest will be included between exercise sets. The athlete will perform 3-rounds.
Front squat - 6 repetitions - 80% 1RM
Hurdle hops - Hurdle hops - 15-20 repetitions
90 second sprint 6% incline- 90% V02max
Hip thrusts - 6 repetitions - 80% 1RM
Box jumps - 12 repetitions (30-60 second rest before sprinting)
90 second sprint - 90% V02max
Weighted walking lunges - 50% 1RM - 20 total
50 meters - extended bounds (30-60 second rest before sprinting)
1 minute sprint 6% incline - 90% V02max
TRX low row - 15 repetitions
Burpee -10 repetitions
1 minute sprint 90% V02max
Chest press - 6 repetitions - 80% 1RM
Speed skaters - As many as possible in 30 seconds
145 second sprint 6% incline - 90% V02max
Leg curls - 80% 1RM - 6 repetitions
High knees - 50 meters
Sunday
Rest day
References
Haff, G., & Triplett, N. T. (2021). Essentials of strength training and conditioning. Human Kinetics.
Prieto-González P, Sedlacek J. (2022) Effects of running-specific strength training, endurance training, and concurrent training on recreational endurance athletes' performance and selected anthropometric parameters. International journal of environmental research and public health, 19(17), 10773. https://doi.org/10.3390/ijerph191710773