Developing STRENGTH-ENDURANCE

Maybe running in mud and snow would help a bit too. I also like the idea of doing hills with a weight vest as John Aki-Bua liked to do before Munich.

Eric Hulst, the California phenom 30 years ago, would do hill repeats with a 40 lb. lead vest. If you ever saw him run, it was all strength.

3 doors down wrote:

Eric Hulst, the California phenom 30 years ago, would do hill repeats with a 40 lb. lead vest. If you ever saw him run, it was all strength.

Just putting on a 40 lb vest is a mini workout. I'm not kidding.

Those circuits are interesting...However I´m not completely sure how to progress with them?

1. exercises and sprints 70% intensity

2. exercises 100%, sprints 70%

3. exercises 70%,sprints 100%

First developing basic resistance as a basis.

Then adding intensity and building stength-->exercises must be 100%.Hard nervously,long recovery times.Decrease recovery times.

Last developing strength-endurance.Running must be done 100%,exercises ~75%.Carry on longer.

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Anerobic threshold and strength endurance go together in building a proper base for distance runners.

mi wrote:

Anerobic threshold and strength endurance go together in building a proper base for distance runners.

I thought strength endurance is very high intensity training.First have to be build resistance and strength as somebody earlier wrote.It is not base training.It has to be prepared in the base period.

Renato would be needed to post here.

Where is he bw?

Of course, during the basic period we don`t use repetitions very fast. We prefer to work for improving all the types of SPECIAL RESISTANCES, expecially STRENGTH ENDURANCE that has a very big influence on the Specific Endurance.

For example, using circuits lasting about 3/4 min with very long recovery, at the max. intensity, we can increase the periferal endurance imrpoving at the same time strength and capyllarization. An example of circuit can be the following :

- 80m bounding (flat)

- 10 squat jumps on the place

- 300m running very fast on flat ground (finishing where a hill starts)

- 10 exercises for abdominals starting with the back on the ground

- 60m sprinting climbing

- 40m skipping very fast climbing

- 60m sprinting climbing

- 40m bounding climbing

- 60m sprinting climbing

- 10 squat jumps on the place again

- 200m very fast climbing

This circuit uses about 400m flat plus 360m climbing, and is very good for middle and long distance. With athletes of 800m, we can use the same type of work with shorter distances, lasting no more than 2 min.

Because the only way that we use for recruiting the most part of the fibres of one muscle is WORKING AROUND THE MAX INTENSITY, and the capacity of recruiting fibres is very important not only for the speed, but also for the endurance, due to the turn-over of the fibres of the same muscle, every circuit must be done at max intensity. At the end, the level of lactate is very high, and we have to recovery well before going for another circuit (normally, 5/6 min for long runners, 8/10 min for 800m runners).

But, what is important to know, is that, after using repetitions on track at high intensity (for example, 4 x 600m at 1:22 rec. 6/8 min for an athlete able running 1:47) without adequate aerobic support, for a time longer than 3 weeks, you can check that your Threshold decreased. Instead, after using circuits with adequate aerobic support, your Threshold increases. I suppose that this fact is due to the more global involvement of a higher percentage of fibres during the training, having a combined effect with the aerobic work able to push the Threshold, while fast tests on track have an OPPOSITE effect on the Threshold.

I hope that readers can understand my post, because it is for me very difficult to explain without dictionary a scientific concept. So, may be that I wrote some word that does`nt exist. I apologyze, hoping that someone of mother tongue can translate in good English my words.

Strength-Endurance is connected to specific.

Muscular strength(strength endurance) and threshold for your base. That eventually develops into specific endurance.

a) We have 2 different engines : mechanical (muscles) and bioenergetic. Our mechanical engine is the structure of the car, bioenergetic, that regards the internal systems (cardiovascular apparatus, enzymatic system, etc), is the engine of the car. So, like in a formula 1, we have to develop both engine and structure in well balances way. If we have a very strong bioenergetic engine, but our structure is not strong enough, we cannot use PRACTICALLY our metabolic quality, because we are not able running fast enough. At the same time, if we have a very powerful structure (for example, a thrower) not supported by the organic engine, we cannot last at high speed for the total duration of the race.

b) In the GENERAL PERIOD, we must work for increasing our qualities, with separate goals. During this period, we must train both our lacks and our talented qualities, in order to reduce the first one and to enhance the second.

So, we must carry out specific training for increasing strength, general resistance, ability, frequency, cohordination, flexibility, etc, WITHOUT ASSEMBLING THESE QUALITIES in combined way.

We need to increase strength, in order to become faster during the competition season ? We use light weights (if we have), short sprints uphill, exercises for muscle strength.

We need to increase general resistance, in order to build a better base for developing specific endurance ? We go for long run, increasing for 4-5 years both duration and speed, without going in very fast execution.

We need to increase local resistance, in order to build a better base for developing lactic capacity ? We go for circuits with different stations, carried out at high intensity, using gym and not specific exercises.

c) In the FUNDAMENTAL PERIOD, we put in our training some SPECIAL type of training. Special is a training that is not fully connected with the event, but is propaedeutic for the SPECIFIC event. For example, for a runner of 800m, 3 x 600m at 98% of speed (for an athlete having 1:50, we can suppose a passage in 1:22.0 = 13.7 every 100m. So, 98% of this time is (13.7 + 0.3)= 14.0, meaning 1:24.0 in 600m) with 6/8 min recovery, is SPECIFIC, 10 x 600m at 90% = 1:30.0 with 3 min recovery in SPECIAL, 15 x 600m at 75% = 1:42.0 with 1:30 min is FUNDAMENTAL, 12 km at 3:45 pK is GENERAL

d) In the SPECIAL PERIOD, we increase the intensity of everything, preparing our body for SPECIFIC TRAINING, that we have to carry out at intensity of 100-105% related to the speed of the race.

e) In any project of training, we never can lose what already we have. So, staying too long time without training some quality is ALWAYS a mistake. Today, it's not possible to apply Lydiard system, because the athletes have to compete frequently. If in 1960, without indoor activity, Peter Snell or Herb Elliot had a long period only for training without competing (the duration of summer season was very short), and they could use 3 months only for long run building a big aerobic base, now we must modulate our training in different way. An athlete ending the season with 1:45 in September, in December must be able running in 1:47, not in 1:52, and this means that he has to continue to train speed (climbing) and dynamic qualities ALSO when the main goal is to develop AEROBIC RESISTANCE.

d) If an athlete is able to reach a level of 20 mml, during winter ALWAYS must be able to reach 18, not only 12. Remember that too much training in slow run can develop the enzyme SDH, that face the enzymes LDH and CPK. So, we must always to use some training for maintaining at high level our ability in producing LDH and CPH.

e) But, if an athlete has an AnT of 16 km/h, he must use the GENERAL PERIOD for raising to 17 or 18. So, he has in any case to increase volume and speed of his long run.

f) When you go to the competition season, you have to maintain the basic training, changing the percentages of every type of work. You must remember that, if we go for something SPECIFIC, we produce a lot of lactate. Our problem is the ACCUMULATION of lactate in our fibres, not the high level. For example, if you are able to reach a level of 20 mmol running 400m in 48, and also 20mmol running 800m in 1:48, the quantity of lactate in your fibres is not the same. So, for removing the lactate produced in 400m, reaching a level of 6 mmol, you can spend 2 hours, for removing the lactate produced in 800m you need one day (these are examples, don't think that this numbers are the same for everybody).

g) In order to aid a quick removal of lactate, your level of AEROBIC POWER (AnT) is fundamental. Athletes with a high AnT are able to remove their lactate quicker than athletes with low AnT.

h) In order to develop your max. specific quality, you must be FRESH in your mind and your muscles. When you work for increasing your ability in ACCUMULATING you can be tired, but this can happen only in General and Fundamental period. When you qork for increasing your ability in PRODUCING you must be Fresh, this happens during SPECIAL and SPECIFIC PERIOD. Therefore, athletes can have care in recovering before going for a training of high quality. When you go in SPECIFIC season, you use more intensity (and remember that the intensity in middle and long distance is a specifism of EXTENSION AT THE SPEED OF THE RACE), consequently you must use more recover.

COMPETITIONS ARE THE HIGHEST QUALITY TRAINING.

i) When you use max intensity, you empty your nervous tank, so before the next workout in the same direction you need to fill it again. MEDIUM INTENSITY TRAINING is the key for filling your tank after a high intensity training or a competition.

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Hi Renato:

Could you talk about training the sprinter-type 800 runner?

Thank you.

renato didn't post that recently, someone saved it from a post that was over a year ago - I have it saved as well

sry but he won't be on to respond to your question

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And, during the specific period of training, we must have the goal to develop the ‘STRENGTH ENDURANCE’, using a ‘Strength’ like base of intensity during workouts of Endurance, and an ‘Endurance' like base of quantity during workouts of quality."

"Personally, during the last 6 years, I have chosen the ‘road’ to work on developing the STRENGTH ENDURANCE of the athlete, after working for 3 months developing the AnT, because I think that there is a very strong connection between MAX LASS and STRENGTH ENDURANCE."

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Strength endurance comes after threshold and strength training.The same time it is aerobic power(Vo2max) training and specific to the duration of the event.

We have 2 different engines : mechanical (muscles) and bioenergetic. Our mechanical engine is the structure of the car, bioenergetic, that regards the internal systems (cardiovascular apparatus, enzymatic system, etc), is the engine of the car. So, like in a formula 1, we have to develop both engine and structure in well balances way. If we have a very strong bioenergetic engine, but our structure is not strong enough, we cannot use PRACTICALLY our metabolic quality, because we are not able running fast enough. At the same time, if we have a very powerful structure (for example, a thrower) not supported by the organic engine, we cannot last at high speed for the total duration of the race.

Anything that improves economy of your muscles will increase your threshold. You think you should not strengthen your fibers as well as your aerobic system?

The best way to developing aerobic power is to develop speed and strengthg and translate that to longer intervals.

The elements of training are always present in a good training-schedule. What must change is their percentage and their frequency. So, during the FUNDAMENTAL PERIOD you must work for increasing your qualities : general resistance, strenght, rapidity, flexibility, cohordination. You must not use SPEED, but you have to prepare your speed. For example, you use circuit with weights or special works uphill, having clear in your mind what the goal is. If I go climbing 400m, making, without interruption, 60m sprint at max. speed + 40m bounding + 60m sprint + 40m skipping + 60m sprint + 40m heels to buttocks very fast + 100m sprint, and at the top 10 times squat-jumps pushing harder is possible, I use a work for increasing strenght endurance, reaching a very high level of lactate, improving "stamina". THIS IS A BASIC TRAINING, but is of very high intensity. When I put speed in my training (f.e., 15x100m with 30/40 sec of recovery), I have more BASIC QUALITIES for improving this specificism.