![]() ![]() If your technique and/or range of motion becomes compromised, drop to a lighter weight in order to get the most benefit out of the exercise, and prevent injuries. Advanced lifters should be able to lift 85% or higher of their 1 rep max, but as a general guideline, you should aim to lift the heaviest weight that you can maintain throughout the sets, without compromising form. ![]() The protocol for building strength is 3-6 sets, of 4-8 reps per set, with 2-5 minutes of rest between sets. How: Low Reps, and Adequate Rest Between Sets Lifting heavy weights acts as an insurance policy for your body by strengthening tendons, ligaments, collagen, and bone density. In order to continue to go faster and longer season after season, your body needs to be able to handle increased loads without breaking down. In order to see performance results over time, athletes need their bodies to be resilient. It also gives athletes more longevity in their respective sports. Heavy lifting directly correlates to endurance performance markers such as time-to-exhaustion, and time trial times, by means of increasing muscle economy and threshold. Specifically, high weight, low repetition sets were found to provide endurance athletes the best bang for their buck. These athletes saw improvements in energy cost of locomotion, maximal power, and maximal strength. In the results from a meta-analysis from the International Journal of Sports Physiology and Performance, endurance athletes (including runners, cyclists, cross-country skiers, and swimmers) were shown to benefit from adding a strength training component to their training. ![]() Why: Efficiency, Strength, and Resilience However, lifting heavy weights, sometimes explosively, could be the key to unlocking your endurance potential. So it may seem counterintuitive that developing maximal force, which is the combination of strength and power, can provide benefits for endurance athletes. Maximal strength and power training make the gap even bigger. We can agree that strength and endurance are on the opposite ends of the spectrum when it comes to exercise duration and energy metabolism. The culmination of these two things is consistency in training, and that leads to faster race times. Building up a bulletproof body will also allow you to withstand more training stress. But as we learn more about strength training, athletes and coaches have found that strength training is not only beneficial it’s necessary.īeing strong is one thing, but staying injury free is another. The ancillary effects of weight lifting include stronger ligaments and tendons, as well as the creation of new neural pathways, which can help you stay healthy. For many years, endurance athletes stayed away from lifting weights, thinking that time in the gym was going to add bulk to their frame, slowing them down. ![]()
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