The Triathlete's Strength Training Formula | EP#81
That Triathlon Show
00:00
Key research and resources cited
Mikael references Inigo Mujica, Cycling Science, Triathlon Science and key studies informing recommendations.
Play episode from 04:32
Transcript
Transcript
Episode notes
This is the ultimate guide to strength training for triathletes. I explain the why, how, when and any other questions you can think of related to strength training for triathletes. One thing is clear - strength training, when done right, has massive benefits for triathletes. This guide will teach you how to get it right. IN THIS EPISODE YOU'LL LEARN ABOUT:
- Triathlon, running, and cycling performance benefits from strength training
- What type of strength training to do - heavy-weight, low-weight, explosive, or plyometrics?
- What order to do strength and endurance training in
- An example strength training program (the Mikael Eriksson Formula)
- How to plan you're training so you don't get interference effects between strength training and endurance training
- Science Triathlon Conference 2015 - 03 Inigo Mujika Eng
- Paavolainen 1999 - Explosive-strength training improves 5-km running time by improving running economy and muscle power
- Saunders 2006 - Short-term plyometric training improves running economy in highly trained middle and long distance runners.
- Berryman 2010 - Effect of plyometric vs. dynamic weight training on the energy cost of running.
- Barnes 2015 - Strategies to improve running economy
- Paton 2005 - Combining explosive and high-resistance training improves performance in competitive cyclists.
- Aagaard 2011 - Effects of resistance training on endurance capacity and muscle fiber composition in young top-level cyclists.
- Ronnestad 2011 - Strength training improves 5-min all-out performance following 185 min of cycling.
- Ronnestad 2015 - Strength training improves performance and pedaling characteristics in elite cyclists.
- Millet 2002 - Effects of concurrent endurance and strength training on running economy and .VO(2) kinetics.
- Hausswirth 2010 - Endurance and strength training effects on physiological and muscular parameters during prolonged cycling
- Docherty 2000 - A proposed model for examining the interference phenomenon between concurrent aerobic and strength training.
- Garcia-Pallares 2012 - Strategies to Optimize Concurrent Training of Strength and Aerobic Fitness for Rowing and Canoeing
- Denadai 2017 - Explosive Training and Heavy Weight Training are Effective for Improving Running Economy in Endurance Athletes: A Systematic Review and Meta-Analysis
- Berryman 2017 - Strength Training for Middle- and Long-Distance Performance: A Meta-Analysis
- 2016 - Effects of Strength Training on Running Economy in Highly Trained Runners: A Systematic Review With Meta-Analysis of Controlled Trials
- Murlasits 2017 - The physiological effects of concurrent strength and endurance training sequence: A systematic review and meta-analysis
- Ronnestad 2013 - Optimizing strength training for running and cycling endurance performance: A review
- Vikmoen 2017 - Heavy strength training improves running and cycling performance following prolonged submaximal work in well‐trained female athletes
- Mikkola 2011 - Effect of resistance training regimens on treadmill running and neuromuscular performance in recreational endurance runners
- Yamamoto 2010 - The effects of resistance training on road cycling performance among highly trained cyclists: a systematic review.
- Building a plyometrics program for distance runners
- One Rep MAX (1RM calculator)
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