Explosive Training for Endurance Athletes is Heavily Researched with Startling Results
By
Dr. Mark T. Rathjen DPT, PT, CSCS
Dr. Claire R.
Rathjen DPT, PT SCS, CSCS
C.O.R.E. Physical Therapy and Sports Performance. PC
September 2016
Weight training, plyometric and explosive training has been shown time and time again throughout history to be the MOST effective way to increase performance in athletes. Through the decades with years of research, new studies come out quarterly and support of explosive training, Heavy weight training and plyometric training to increase the running economy for endurance athletes.
Many endurance athletes over the years, have shied away from training with weights and feared getting too big/bulky and making themselves slower. This however, it’s just not the case nor is it supported by scientific research, as long as you TRAIN in the APPROPRIATE manner. In fact, the meta-analysis that we researched below shows how very important endurance athletes could dramatically increase their running economy and strength in very little time.
In our professional and clinical opinion, explosive exercising two times a week for 30 to 45 minutes can produce long-lasting, incredible results for all levels of endurance athletes.
Strength training has been a integral part of rehabilitation of runners sidelined by overuse injuries. Struggling for years, some patients have returned to running ONLY because of corrective and strength training!
At 1.5 hours per week, You CANNOT ignore the SCIENCE!
At C.O.R.E., we use the latest in scientific research principles, tried-and-true scientifically-validated principals, and years of cutting edge experience with all levels and all athletes to incorporate this type of training with all our rehabilitation services.
What does this MEAN?
In the Meta Analysis below, you can clearly see the scientific significance of the findings in over 16 studies.
Increases in Running Economy (RE);
(RE) % change = -4.83 ± 1.53 on avg; Explosive Training
(RE)% change = -3.65 ± 2.74; on avg: Heavy Weight Training
Isometric Training did NOT illicit a Significant effect
RE improvement start to show significance at the 2 WEEK interval and increased linearly with time.
Ok, SO what does this mean for me?
1.5 hours of specific Explosive Training per week can increase Running economy determined by oxygen uptake during exercise by 3-6% or more for endurance Athletes.
If you are NOT lifting weights, or doing explosive training, you are NOT getting the most out of your Running.
Our first case Study will be Caleb Smidt, IRONMAN athlete. Though already very high level, there is ALWAYS room for improvement. We are confident that his times will improve significantly with integration of explosive strength training, and we will SHOW you how effective it is…
Ask C.O.R.E. to HELP you, and it will breathe NEW life into your game.
End of Story…
For a beginning Program Click CORE Omaha
Explosive Training and Heavy Weight Training are Effective for Improving Running Economy in Endurance Athletes:
A Systematic Review and Meta-Analysis.
Sports Med. 2016 Aug 6. [Epub ahead of print]
Denadai BS1, de Aguiar RA2, de Lima LC3, Greco CC3, Caputo F2.
Author information
Abstract
BACKGROUND:
Several strategies have been used to improve running economy (RE). Defined as the oxygen uptake required at a given submaximal running velocity, it has been considered a key aerobic parameter related to endurance running performance. In this context, concurrent strength and endurance training has been considered an effective method, although conclusions on the optimal concurrent training cannot yet be drawn.
OBJECTIVE:
To evaluate the effect of concurrent training on RE in endurance running athletes and identify the effects of subject characteristics and concurrent training variables on the magnitude of RE improvement.
METHODS:
We conducted a computerized search of the PubMed and Web of Science databases, and references of original studies were searched for further relevant studies. The analysis comprised 20 effects in 16 relevant studies published up to August 2015. The outcomes were calculated as the difference in percentage change between control and experimental groups (% change) and data were presented as mean ± 95 % confidence limit. Meta-analyses were performed using a random-effects model and, in addition, simple and multiple meta-regression analyses were used to identify effects of age, training status, number of sessions per week, training duration, type of strength training, and neuromuscular performance on % change in RE.
RESULTS:
The concurrent training program had a small beneficial effect on RE (% change = -3.93 ± 1.19 %; p < 0.001). In addition, explosive (% change = -4.83 ± 1.53; p < 0.001) and heavy weight (% change = -3.65 ± 2.74; p = 0.009) training programs produced similar improvements in RE, while isometric training (% change = -2.20 ± 4.37; p = 0.324) in selected studies did not induce a significant effect. The multiple linear meta-regression analysis showed that all the differences between % changes could be explained by including the above-mentioned characteristics of subjects and weight training program elements. This model showed that the magnitude of the % change in RE was larger for longer training duration (β = -0.83 ± 0.72, p = 0.02).
CONCLUSION:
Explosive training and heavy weight training are effective concurrent training methods aiming to improve RE within a few weeks. However, long-term training programs seem to be necessary when the largest possible improvement in RE is desired.