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

November 2017

 

Weight training, plyometric and explosive 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 manor, In fact the meta-analysis that we researched below, Shows how very important endurance athletes could vastly increase the running economy and strength in very little time.

In our professional and clinical opinion, explosive exercising two times a week 30 to 45 minutes can produce long-lasting in 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 value 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) % 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 increase 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. 

Ask C.O.R.E. to HELP you, and it will breathe NEW life into your game.

End of Story…