Transcript SEACSM Clinical Track The Endurance Athlete

SEACSM
CLINICAL TRACK
THE ENDURANCE ATHLETE
STRENGTH TRAINING EFFECTS ON
ENDURANCE PERFORMANCE
P E T E R M . M A G YA R I , P H D , H F S , C S C S
UNIVERSITY OF NORTH FLORIDA
P. M A G YA R I @ U N F. E D U
OVERVIEW
Background on application of RE for endurance athlete
Case study application
Sample exercises program
Questions
(Proper Movement Mechanics, Friday Gait Analysis Bert Fields, MD)
Conventional Training and Adaptive Responses
ENDURANCE
STRENGTH (RT)
Low load, high rep, long duration
High load, low rep, short duration
↑ VO2max
↑muscle size
↑ Lactate threshold
↑ muscle strength
↑ Running economy
↑ muscular endurance
↑ anaerobic power
EFFECT OF RE ON VO2MAX
NC in VO2max among aerobically trained subjects:
Hickson 1988, Johnston 1997, Bishop 1999, Paavolainen 1999, Hoff 2002,
Jung 2003, Ebben 2004, Ferrauti 2010
EFFECT OF RE ON LACTATE THRESHOLD
↑ in LT in untrained subjects (Marcinik 1991)
NC in trained (Bishop 1999, Pavolainen 1999)
EFFECT OF RE ON RUNNING ECONOMY
↑ in running economy in trained subjects who RT
8.1 % ↑, 9 week plyo RT (Paavolainen 1999)
4% ↑, 10 week RT (Johnston 1997)
RE FOR ENDURANCE
Focus an two types of RE:
1. General total body strengthening exercises
2. Dynamic,
sport-specific exercises that involve multiple muscle groups
and focus on muscles of the stride cycle and core muscles involved
in maintaining proper running form.
OFF SEASON RE TRAINING PROGRAM
General Strength - Base Exercises
Bench Press or Peck Deck
Overhead Press
Bicep Curl
Triceps Extension
Leg Press
Leg Extension
Leg Curl
Calf Raises
Abdominal Work
Running Specific Functional Exercises
Squat
Lunge
Step-Ups
Physioball Leg Curl
Physioball Push-Ups
Physioball Stabilization
Flybacks
Side Plank w/ Stride
Plank w/ Stride
Side Plank w/Hip Abduction
Plank w/Hip Extention
Squat
Goal:
To improve strength and balance in the hip and leg muscles.
Muscle Groups:
Quadriceps, Hip Flexors, Gluteus Maximus
Movement:
From a standing position, the athlete should bend forward from the hips with
a slightly arched back until the thighs approach a horizontal position relative
to the floor. The athlete returns to the starting position by driving the weight
back up with both legs. Repeat for the desired number of repetitions.
Lunge
Goal:
To improve strength and balance in the hip and leg muscles.
Muscle Groups:
Quadriceps, Hip Flexors, Gluteus Maximus
Movement:
The athlete should step forward and lower the body towards the floor by
squatting down. The forward knee should be maintained directly over the
foot. The back knee should not touch the ground. The athlete returns to
the starting position by driving the weight back up with the front leg. The
athlete should then switch legs and repeat for the desired number of
repetitions.
(Modification: Walking Lunge)
Stride-Ups
Goal:
To improve strength and balance in the hip, leg muscles, torso, abdominals.
Muscle Groups:
Quadriceps, Hip Flexors, Hamstrings, Gastrocnemius, Abdominals, Deltoid
Movement:
While facing the step, the athlete steps up onto the step with one leg and extends upward in an
exaggerated running motion while simultaneously driving the knee of the opposite leg to a 90
degree position. The athlete continues to drive upward, plantar flexing the ankle until the arm (on
the same side) and opposite leg are parallel to the floor. The athlete lowers the body to the
starting position and repeats for the desired number of repetitions while alternating legs.
Physioball Leg Curl
Goal:
To improve strength and stability in glutes, hamstrings, and lower back
Muscle Groups:
Lower Back, Gluteus Maximus, Hamstrings, and Gastrocnemius.
Movement:
The athlete should lie supine on the floor with the heels resting on a physioball.
The exercise is initiated by a tightening of the glutes until the body is in a straight
line from the ankle to the shoulders. The athlete should keep the hips high while
pulling the heel toward the glutes. The ball should be allowed to roll back slowly
as the legs are straightened and the body lowered one vertebrae at a time. It is
important to keep the glutes activated and to not let the hips drop as the knees are
pulled in.
Physioball Push-Ups
Goal:
To improve strength and balance of the trunk, torso, and upper extremities.
Muscle Groups:
Pectoralis Major, Anterior Deltoid, Triceps, Anconeus, Abdominals
Movement:
The athlete supports the lower limbs on a physioball with the arms extended
supporting the weight of the body. The athlete lowers the body to the floor
until the elbows are at a 90 degree angle and returns to the starting position.
With the feet higher additional emphasis is placed on the clavicular head of
the pectoralis major. Varying the width of the hands focuses the work on
different parts of the pectoralis. The athlete repeats the exercise for the
desired number of repetitions.
Physio-dome Stabilization “Running Man”
Goal:
To improve overall strength and balance.
Muscle Groups:
Abdominals, Quadriceps, Abductors, Adductors, Obliques, Biceps, Triceps,
Pectoralis Major, Deltoid.
Movement:
The athlete must balance the body on a physio-dome while swinging the arms
in a running fashion. The athlete should maintain a contracted core during the
exercise. An advanced method would be to balance on a physioball.
Flybacks
Goal:
To improve strength of the triceps muscle while simulating the finish of a swimming
stroke.
Muscle Groups:
Triceps, Anconeus, Flexor Carpi Ulnaris, Extensor Digitorum
Movement:
The athlete lies in a prone position on a bench with the chin forward. The athlete
holds a light dumbbell in each hand and while maintaining the elbow in a secure
position at the side, the arm is extended to the thigh. The arm is flexed back to the
starting position and the exercise is repeated for the desired number of repetitions.
Side Plank w/Stride
Goal:
To improve strength and balance among the stabilizing muscles of the trunk and
torso.
Muscle Groups:
Obliques, Abdominals, Serratus Anterior, Tensor Fascia, Quadriceps
Movement:
The exercise begins with the body aligned in a straight line directly over the center of
support. The athlete keeps the abdominals engaged as the top elbow and bottom
knee are drawn together in a simultaneous motion. The movement is repeated for the
desired number of repetitions and then repeated on the alternate side.
Plank w/Stride
Goal:
To improve strength and stability of the abdominals while stretching the hip flexors.
Muscle Groups:
Abdominals, Upper and Lower Back, Hips, Abductors, Adductors
Movement:
The athlete begins in a traditional plank supporting a rigid body on the forearms and balls of
the feet. While maintaining a contracted core, the athlete swings each leg out and forward
towards the shoulders. It is important to maintain in-line stabilization with the hips and
shoulders and to not allow the knee to touch the floor.
Side Plank
Side Plank with Hip Abduction
NSCA Performance Journal
Jason Brumitt is an instructor of physical therapy at Pacific University in Hillsboro, Oregon.
Front Plank
Front Plank with Hip Extension
NSCA Performance Journal
Jason Brumitt is an instructor of physical therapy at Pacific University in Hillsboro, Oregon.
PRE-POST MUSCULAR ASSESSMENTS
COLLECTED DATA ON 7 COLLEGIATE CROSS COUNTRY RUNNERS.
Assessment
April 2010
Reps
Aug 2010
Ratio
Watts
Reps
Improvement
Ratio Reps
Watts
%
Ratio
Watts
Y-Bench
24
N/A
32
N/A
+8
N/A
25%
Pushups
35
N/A
44
N/A
+9
N/A
20%
1RM
Leg Press
403lbs
2.67R
471lbs
3.03
+68lbs
+0.36
14%
46
277W
62
378
+16
+89W
26%
2:47
N/A
3:31
N/A
+0:44
N/A
21%
Anaerobic Step
Plank
CHANGES IN VO2MAX OFF SEASON
April
2010
VO2max (ml/kg/min)
61.9
August
2010
60.7
Change
ml/kg/min
Change
%
-- 1.20
-- 2.0
IMPACT OF RE TRAINING ON AEROBIC PERFORMANCE
(IN-SEASON)
Week
VO2max
vV02 Pace
Race Pace
Mileage (wk)
1
60.71
5:30
6:00
41
6
65.02
5:04
5:30
66
12
65.02
4:49
5:22
85