sun 31 oct 10

Potential for strength and endurance training to amplify endurance performance.

Hickson RC, Dvorak BA, Gorostiaga EM, Kurowski TT, Foster C.

Department of Physical Education, University of Illinois, Chicago 60680.

Abstract

The impact of adding heavy-resistance training to increase leg-muscle strength was studied in eight cycling- and running-trained subjects who were already at a steady-state level of performance. Strength training was performed 3 days/wk for 10 wk, whereas endurance training remained constant during this phase. After 10 wk, leg strength was increased by an average of 30%, but thigh girth and biopsied vastus lateralis muscle fiber areas (fast and slow twitch) and citrate synthase activities were unchanged. Maximal O2 uptake (VO2max) was also unchanged by heavy-resistance training during cycling (55 ml.kg-1.min-1) and treadmill running (60 ml.kg-1.min-1); however, short-term endurance (4-8 min) was increased by 11 and 13% (P less than 0.05) during cycling and running, respectively. Long-term cycling to exhaustion at 80% VO2max increased from 71 to 85 min (P less than 0.05) after the addition of strength training, whereas long-term running (10 km times) results were inconclusive. These data do not demonstrate any negative performance effects of adding heavy-resistance training to ongoing endurance-training regimens. They indicate that certain types of endurance performance, particularly those requiring fast-twitch fiber recruitment, can be improved by strength-training supplementation.

PMID: 3209573 [PubMed - indexed for MEDLINE]

OPT competition in 2 weeks- hereto-forth we will begin a new strength and anaerobic endurance training 

cycle that me and my exercise physiology professor have discussed. It's time to hold on,(Kent-not 

to a penis), it's going to hurt. 

recovery workout

10' light run with a strong finish in the last minute

5 handstand pushups
10 situps
15 squats
5 sets not for time

foam roll and stretch