5 Strength Training Tips for Endurance Athletes

When given the choice between strength and endurance, I typically opt for strength, but as the weather gets nice, I can't wait to get outside and cross train!

This article was written for a client of mine who was looking to incorporate strength/resistance training into his triathlon training. The information will be useful to crosstrainers of any sort, however. If endurance is your cup of tea, here is my advice for you:

1) Have a Plan 

Because endurance athletes have multiple and specific goals (i.e., improve race time, expediate recovery, prevent injury, build strength and endurance, etc.), it's important to have a plan for resistance that supports rather than impedes endurance training.

A supportive plan leaves ample time for recovery between workouts, works the proper muscle groups to the proper intensity, and is built around an endurance schedule, along with races/events.

Start with an annual plan. Look at when races are and build and endurance and strength program around competition seasons.

Next, plan endurance workouts. Schedule when and where those workouts will take place, what the targets are, and which weeks will be lower intensity rest weeks.

Finally, incorporate strength workouts into the training schedule. For optimal results, begin strength/resistance training in the off season, set aside 2-4 days per week for resistance workouts, and leave room between training sessions, whether for resistance or endurance workouts.

An example weekly training calendar might look something like the following:

Monday: Bike and swim, morning

Tuesday: Run, morning

Wednesday: Full body resistance, morning

Thursday: Run, morning; swim afternoon

Friday: Resistance training lower body, morning

Saturday: Run, morning; resistance upper afternoon

Sunday: Rest

Base workout timing off of the time it takes the body or particular muscle groups to recover. Some athletes need a whole day between sessions, others can do an afternoon leg session and run in the morning without a problem because their legs recover quickly. Asking a coach for guidance when creating a training schedule can also be helpful.

2) Master the Basic Movement Patterns 

Walker (2023) summarized the basic movement patterns as:

"A way of categorising exercises based on their biomechanical demands. Classifying exercises into these categories makes it easier for the strength and conditioning coach to identify which exercise is most appropriate for the athlete."

In short, basic movement patterns are pathways for moving the body that assist functional movement and athletic goals.

There are different classifications for the basic movement patterns, but the National Academy of Sports Medicine (NASM) names these five: squat, push, pull, press, hip hinge, and multiplanar movement. All movement patterns should be performed at full range of motion for optimal functional movement, as well as strength and endurance performance.

Depending on the sports or events an endurance athlete participates in, some of the movement patterns are more relevant than others. For instance, squat and hip hinge movements come into play in running more than push, pull, and press patterns. However, push, pull, and press movements may assist arm motions when running.

To conclude this section, a resistance training plan for an endurance athlete should incorporate all five basic movement patterns but emphasize those that come into play most for that athlete's sport or sports. The pathways of the movement pattern should be mastered with proper form before increasing the load at which they are performed (which leads to the next tip!).

3) Train with Proper Intensity 

Intensity can be identified using multiple tools including Rate of Perceived Effort (how hard the exercise feels), the rhythm of the lift (for example, 4 seconds for the concentric contraction, 2 seconds for eccentric, and 1 second pause in between), the load (how much weight is being lifted), the number of reps executed, and the duration of an exercise or of the total workout. Any or all of these metrics can be useful for deciding how to progress a training program and measure its effectiveness.

Accessory movements (exercises which isolate specific muscles in order to strengthen them in support of compound movements, which recruit multiple muscles or muscle groups) can often be trained to muscular failure, which means the muscles trained cannot perform another rep (The Body Building Dieticians Podcast, Episode 113). Exercises can also be performed to reach mechanical failure, which is when the form of the lift breaks down; however, the set should be ended shortly after mechanical failure sets in, as performing multiple reps with poor form can lead to injury (The Body Building Dieticians Podcast, Episode #113).

Compound movements (exercises which recruit mutliple muscle groups) are often more complicated and can be dangerous to take to failure, whether muscular or mechanical. For these exercises, thinking of how many repetitions are left in reserve can be more useful. This would mean performing an exercise, such as a squat, until only two or three more repetitions could be done. Having a pre-determined rep range can be helpful here, as it can be difficult to estimate how many repetitions are truly left in reserve. If the end of the set does not feel challenging, more weight can be added to the next set in the next training session, or more repetitions can be performed.

All in all, resistance exercises should feel hard. If not, the rep range, load, exercise selection, or form when performing the exercise may need to be changed.

4) Incorporate Progressive Overload 

Progressive overload is the concept of increasing the intensity of resistance training each workout and each training cycle. As with tracking intensity, there are numerous methods for increasing intensity, including increasing the load, increasing the reps performed, adding new exercises, decreasing the rest periods between sets, executing supersets (two different exercise sets performed back to back), improving form, and adding new exercises.

The workout should never be easy but rather get harder each time, without sacrificing form. Tracking weight lifted, bodyweight gained, and undergoing body composition measurements can be used to assess the results and effect of progressive overload, not to mention recording gains in endurance training. Stronger muscles lead to stronger endurance performance.

Although low weight with high reps can help train muscular endurance, increasing the load/weight lifted for exercises, even if it means a lower rep range, should not be neglected. A coach can be helpful when executing a program involving progressive overload to help athletes track and progress their programs. However, athletes can also keep a detailed log of progress in both resistance and endurance training sessions to promote desired results.

5) REST! (and eat and sleep!) 

Muscles grow when the body is at rest and is properly nourished. Take time between sessions to recover, take full rest days, and take deloads (periods of time when training is performed at lower intensity). Also, make sure to sleep 7-8 hours each night, eat protein throughout the day, and adequately fuel and hydrate before, after, and sometimes even during workouts. Warm up, stretch, tend to injuries, take care of mental health, and recover properly, especially when an event or race is on the horizon.

Good luck with your resistance and endurance training!

Sources

1. Walker (2023). https://www.scienceforsport.com/basic-movement-patterns/ 

2. NASM CPT 7 Textbook

3. Body Building Dieticians Episode #113 https://open.spotify.com/episode/1iMu9hVWCwOzRTli5ZaXL3?si=Mp8Zj10TTJq2PG6402MX5w