In my previous post I talked a little about the benefits of strength training for endurance athletes.
Well its time to dive a little deeper into the secrets of pro athletes when it comes to sport specific strength training.
Complex Training has been used by pro athletes for a long time and now becoming more widely used among us mere mortals. It can be used year around (timing it with the rest of your workouts is however very important) to increase your SPEED, POWER, IN-RACE ACCELERATIONS, and PERFORMANCE ECONOMY. So no matter what kind of endurance athlete you are you can benefit from this type of workout.
Complex training workout combines weights with plyometrics to increase fast twitch muscle recruitment through a process called Potentiation. When you use heave weight followed by plyometrics that use the same muscle group it seems that you boost your ability to recruit more muscle fibers and do them a lot faster, or simply put more power and speed.
- 4 x 80% 1RM squats, followed immedaitely by 6 jump squats
- Recover for 2-3 minutes and do it 2 more times
You do have to remember this is very intense training and the first time you do this you will be sore for several days. IT takes anywhere from 48 to 72 hours to recovery from this workout so doing a really intense workout on bike or running is not the day after is not a good idea.
And I hope I don’t have to tell you how important proper warm up and cool down are.
Book a session with Coach Ahmadi to create a custom training plan that includes the right endurance sessions, strength workouts and bodywork for you.
Coach Ahmadi's holistic approach to fitness includes a combination of functional training and bodywork. For over 15 years, Coach Ahmadi's methods work with pro athletes, weekend warriors, busy professionals, adaptive athletes and clients wanting to feel stronger, move efficiently, and correct pain or injury.