Resistance Training For Endurance -

Resistance Training’s Impact on Endurance Performance:

Historically, endurance athletes have shown reluctance to incorporate resistance training into their overall training programs, primarily due to concerns that it might lead to significant muscle growth and weight gain, potentially impairing their performance. Recent scientific evidence, however, challenges this belief and makes a compelling case for the essential role of resistance training in the holistic development of endurance athletes.

The relationship between resistance training and endurance athlete development has been a topic of some confusion. This chapter aims to demystify it by providing practical insights into implementing resistance training programs for endurance athletes based on current research on concurrent resistance and endurance training. Central to this discussion is the integration of resistance training within the broader context of an endurance athlete’s training plan. This integration process revolves around the concept of periodization, which, while also used by endurance athletes and coaches, finds more comprehensive and scientifically studied application in resistance training. The planning depth and terminology used slightly differ when discussing resistance training. To assist endurance coaches in devising integrated training programs, the chapter delves into periodization and its relationship with resistance training within the overall plan. Subsequently, it establishes practical guidelines for effective resistance training programs for endurance athletes, accompanied by sample programs tailored to various endurance sports and activities.

The Impact of Resistance Training on Endurance Performance

Endurance athletes who exhibit greater strength levels tend to perform at higher levels. This indicates that training methods capable of enhancing muscular strength without compromising endurance capacity might be beneficial. Scientific evidence supports this idea, revealing that the appropriate inclusion of resistance training in an endurance athlete’s regimen can lead to significantly improved performance compared to conventional endurance-only training approaches.

Several key factors contribute to endurance performance, including maximal aerobic power (V˙ O2max), lactate threshold, and movement efficiency. These factors can be influenced by the training modality selected. Traditional aerobic training predominantly affects aerobic power and capacity, with minimal impact on anaerobic and neuromuscular abilities. In contrast, resistance training significantly impacts neuromuscular function, moderately affects anaerobic power and capacity, and minimally affects aerobic power and capacity. By influencing anaerobic abilities and neuromuscular function, resistance training can elevate the lactate threshold, movement efficiency, and the capacity for high-intensity activities. The ability of resistance training to enhance endurance performance is attributed to specific physiological and mechanical adaptations stimulated by the resistance training regimen. The strategic integration of resistance training into the overall training plan appears to be pivotal in eliciting these performance-enhancing adaptations.

Traditionally, the belief among endurance athletes and coaches has been that resistance training has either no effect on endurance performance or a detrimental one. However, this perception may partly result from a flaw in the design of many training programs that combine both resistance and endurance training. The flaw lies in merely adding resistance training to the existing endurance plan. Athletes following this approach often experience excessive fatigue that adversely impacts their overall performance.

When athletes reduce their endurance training load to accommodate resistance training, the latter can have a positive effect on their endurance performance. Athletes who integrate both resistance and endurance training in a thoughtful and appropriately planned manner generally perform at a higher level compared to those who engage in classic endurance training exclusively.

Modes and Methods of Resistance Training for Endurance

Resistance training involves exerting force to overcome external resistance, a concept that can encompass various means, including free weights, gravity, resistance machines, and weighted objects. When resistance training is structured effectively with progressive overload, the body’s skeletal muscle system adapts and becomes more proficient at generating force.

The efficacy of resistance training hinges on creating training plans that encompass all training factors and carefully manage the overall workloads. With proper structuring, resistance training can yield specific physiological adaptations that lead to quantifiable performance enhancements. For instance, increased muscular strength attained through resistance training often translates to improved running economy for endurance runners, reflected in faster race times. The extent to which these adaptations influence performance largely depends on the mode (type of equipment) and methods (repetitions, sets, volumes, movement types) used within the training program.

Modes of Resistance Training

Endurance athletes have a multitude of resistance training modes at their disposal, including resistance bands, medicine balls, core stability exercises, weight machines, free weights, plyometrics, and body weight exercises like push-ups and chin-ups. Depending on the athlete’s training status, each of these modes may have its place within their training plan. Combining free weights, weight machines, body weight exercises, and plyometrics typically results in the most substantial improvements in endurance performance. In contrast, training on unstable surfaces or focusing on core stability exercises has not shown significant benefits for endurance performance. Total-body resistance training exercises such as squats lead to more pronounced activation of core muscles (lower back and abdominal muscles) compared to core stability exercises. Some modes, like resistance bands and stability training, may be better suited for injury rehabilitation rather than serving as the core focus of resistance training plans for endurance athletes. Given the need for balancing multiple training factors in most endurance training plans, employing activities that are time-efficient and offer substantial training transfer, such as free weights, weight machines, plyometrics, and medicine balls, is a prudent strategy.

Methods of Resistance Training

The methods of resistance training correspond directly to the design of the training program. The choice of methods hinges on the program’s objectives or the specific phase of the periodized training plan. A highly effective and time-efficient method for developing strength and power that directly influences athletic performance is combining various training modes like free weights, plyometrics, and medicine ball exercises. Regardless of the mode chosen, the training plan must progressively overload the athlete, achieved through the manipulation of various training factors. These include adjusting training frequency, volume load (sets × repetitions × load), exercise or session intensity, rest intervals between sets or repetitions, and the exercises themselves. It’s crucial to recognize that training effectiveness can be significantly influenced by factors like exercise selection and the training order in addition to variations in volume and intensity. Therefore, coaches and sport scientists should not focus solely on adjusting volume and intensity when seeking to progressively overload athletes; other factors, such as exercise selection and order, are also pivotal.

Volume and Intensity

Volume in resistance training refers to the amount of work accomplished. Calculating volume load (sets × repetitions × load) is a more accurate way to estimate the work performed as it incorporates the load into the calculation. High volume loads typically lead to increased caloric expenditure and can stimulate improvements in endurance. However, excessively high volume loads over time can cause substantial accumulated fatigue, potentially leading to reduced performance. Therefore, endurance athletes should consider the relationship between training-induced fatigue and their performance.

Intensity in resistance training is often expressed as a percentage of a specified repetition maximum (1RM). Training off the initial 1RM value is a common approach, but as an athlete gets stronger, frequent retesting may be necessary to maintain effectiveness. Alternatively, working off goal 1RM values, which should be realistic to prevent overtraining, or working from the number of repetitions achievable at specific percentages of 1RM is another method. Individualizing training intensities based on estimated RMs eliminates the need for frequent testing and allows the coach or athlete to use percentages of actual, estimated, or goal RMs.

Repetitions

The number of repetitions an athlete can perform is influenced by the load. Higher loads lead to fewer repetitions, while lighter loads allow for more repetitions. Several factors determine the number of repetitions an athlete can complete at a specific percentage of their one-repetition maximum (1RM). The choice of repetition scheme can result in distinct physiological adaptations. Repetition schemes with over 20 repetitions can enhance low-intensity endurance, while those with 10 to 15 repetitions can boost high-intensity endurance. To develop maximal strength, repetition schemes in the 1 to 6 range are recommended, and power development is facilitated by lower-repetition schemes, often involving 3 repetitions or fewer. When selecting the repetition range, the goals set for various training phases and targeted physiological adaptations should be considered.

Sets

Sets are a series of continuous repetitions followed by a rest interval. Multiple-set protocols have proven more effective than single-set programs in stimulating greater physiological adaptations and performance gains. The number of sets utilized in a training program depends on factors like the athlete’s training status, the training phase, and the goals of the training plan. Typically, advanced athletes need more than three sets per exercise, while novice athletes can benefit from fewer sets, often three or less. Adjusting the number of sets is one way to modify the volume load of training. Adding sets increases volume load, while reducing sets decreases it. The variation in the number of sets used in the resistance training program is determined by the training phase. During the preparatory phase early in the training year, more sets are incorporated to increase the overall volume load and develop muscular endurance. In contrast, during the competitive phase, fewer sets are employed due to the reduced emphasis on resistance training.

Rest Interval Between Sets

The duration of rest intervals between sets depends on the lifted load, the training program’s goal, and the type of strength being targeted. When aiming to develop muscular strength or power, longer rest intervals, ranging from 2 to 5 minutes, are recommended. In contrast, shortening the rest interval to less than 2 minutes may be advantageous for developing muscular endurance. Short rest intervals likely result in specific physiological adaptations that facilitate endurance-based activities’ performance.

Order of Exercises

As a general rule, multijoint exercises involving large muscle groups should be performed early in the training session. Exercises like the back squat or power clean, which are often technical and require minimal fatigue to be effective, are considered the most important in the resistance training program. Exercises that involve smaller muscle groups, such as biceps curls or triceps push-downs, are generally performed after the larger-muscle exercises. Performing smaller-muscle exercises first may reduce the effectiveness of multijoint exercises. Proper sequencing helps optimize muscle engagement and training outcomes.

Training Frequency

Endurance athletes typically require no more than three resistance training sessions per week, often limiting them to two sessions in most of their annual training plans. Resistance training serves as supplementary to their endurance training and, therefore, receives less emphasis. Frequency may increase to three days per week during the preparatory phase and drop to one day per week in the competitive phase. In some cases, resistance training may be temporarily removed from the training plan during the pre-event taper to facilitate the removal of accumulated fatigue.

Loading Pattern

The loading pattern should generally involve warm-up sets followed by target sets adhering to a specified repetition and intensity scheme. For instance, an athlete performing target sets of back squats at 70 kilograms for 3 sets of 10 would begin with 2 or 3 warm-up sets before moving to the target sets. Warm-up sets help prepare the body for the target sets. In some cases, a down set may be included as a cool-down.

Consideration should be given to manipulating the intensity and volume load throughout the training week. The intensity should not remain constant each day, and it should be coordinated with the endurance training plan. A typical approach is a 3:1 loading program, in which intensity and volume load rise over three consecutive weeks, followed by a recovery week (unloading) to promote recovery. Fatigue accumulates during the week, so the training load decreases within each week. The sequencing of endurance training can dictate the manipulation of the resistance training load. For instance, if endurance work is heaviest on weekends, the light training day may be placed at the beginning of the week to address the fatigue accumulated from weekend training. The integration of resistance training into the overall training plan is crucial in determining the appropriate loading patterns.

Structure and Sequence of Endurance Resistance Training

To design an effective resistance training program for endurance athletes, athletes and coaches must first define the athlete’s goals, specific needs, and the objectives of the training plan. Once these overarching goals are established, they can collaborate to develop a training program that thoughtfully integrates training factors to drive the athlete’s progress.

Central to this process is the concept of periodization, which involves logically and systematically sequencing and integrating training factors to optimize performance at specific times. Periodization is a dynamic planning process that acknowledges that not all training factors should be equally emphasized at all times. Instead, as an athlete progresses through the training year, the training plan should shift its focus to introduce, remove, or reintroduce training factors at predetermined points. For endurance athletes incorporating resistance training into a periodized plan, this entails setting specific time frames for developing strength, power, or muscular endurance. The training plan must be divided into distinct training periods and phases that form the foundation of the overall plan.

From a structural perspective, a training plan can be divided into five units or periods. The largest period is the multiyear plan, usually built around a four-year structure, providing a long-term overview of the athlete’s objectives. The multiyear plan is the blueprint for creating individual annual training plans or macrocycles. Macrocycles generally span a year but can vary in duration depending on the sport. For example, a high school-level endurance athlete may have a macrocycle for the fall cross country season and another for the spring track season. Regardless of the number of macrocycles, each one contains specific training and performance goals aligned with the multiyear plan.

In the case of a high school cross country runner, the freshman’s macrocycle may emphasize establishing a performance foundation, focusing on cardiovascular fitness and muscular strength, while de-prioritizing competitive performances. As the athlete progresses through successive macrocycles, there’s a continued development of physiological and performance characteristics, with a growing emphasis on competitive results. In the fourth year of the multiyear plan, the macrocycle is designed to optimize performance, aiming for the athlete’s best competitive times or success.

Macrocycles are generally structured into three major phases: preparatory, competitive, and transition. The preparatory phase, found at the start of each macrocycle, serves to develop the athlete’s overall physical capacity through higher-volume, lower-intensity training. It includes general and specific preparatory subphases that emphasize different aspects of physical development. During the competitive phase, which is tailored to specific major competitions, training activities become more sport-specific, and performance takes center stage. This phase is further divided into precompetitive and main competitive subphases. The precompetitive subphase is dedicated to maintaining sport-specific fitness and includes minor competitions for evaluation. In the main competitive subphase, the athlete’s performance is expected to peak, achieved through the manipulation of training variables to reduce fatigue. Resistance training during these phases often targets strength and power development.

Following the competitive phase, athletes enter a transition or active rest phase, facilitating recovery from the competitive season and, if necessary, healing from any injuries. This phase is characterized by reduced training volume, but some training activities are essential to maintaining overall fitness. The duration of the transition phase can vary from 2 to 6 weeks, depending on the athlete’s needs and the annual training plan’s structure.

Once macrocycle phases and subphases are established, smaller training units called mesocycles are designed. Mesocycles, lasting 2 to 6 weeks, target specific physiological and performance objectives, aligning with the goals set for the macrocycle. Each mesocycle builds on adaptations established in the preceding mesocycle. The structure of a mesocycle varies based on the goals set for the macrocycle.

The microcycle, which is typically seven days long, forms the foundation for designing individual training days and workout schedules. The number of training days within the microcycle depends on the athlete’s level of development, the time available for training, and the current mesocycle and macrocycle phases. For example, during the preparatory phase, novice endurance athletes may have three training days with resistance training and only three or four days of specific endurance training. During the competitive phase, the number of resistance training days may be reduced or eliminated to prioritize endurance training. More advanced endurance athletes generally have more training days in their microcycle, while novice or recreational athletes have fewer.

The training day is further divided into individual workouts, each lasting several hours. Workouts can vary in length, but a common guideline is that if 30 minutes or more of rest occurs between two training sessions within the same day, they are considered two separate workouts. The number of workouts in a training day depends on factors such as the athlete’s development level, tolerance for training stress, and time available. The sequencing of workout sessions within the microcycle is crucial because fatigue from one session can affect subsequent sessions. For instance, if an athlete performs a resistance training session followed immediately by an endurance training session, the quality of the endurance session may be significantly reduced due to fatigue. Proper scheduling and sequencing of sessions are essential to optimize training effectiveness.

Sequencing Resistance Training

To ensure that a training plan yields effective physiological and performance improvements that directly enhance competitive performance, the sequencing of various types of training is essential. Four major categories of resistance training exist: strength endurance, basic strength, strength power, and peaking or maintenance. These categories are differentiated by the manipulation of training volume, intensity, duration, and the number of repetitions or sets.

Strength Endurance: This category is best suited for the early preparatory phase and serves as a foundational tool for building a training base. During this phase, the training volume is at its highest, requiring a substantial reduction in the overall volume and intensity of endurance training. Because of the high volume load, athletes typically target this category for 1 to 4 weeks. Training for strength endurance is generally undertaken before focusing on basic strength development.
Basic Strength: Basic strength development involves a reduction in volume load and a significant increase in training intensity to enhance the athlete’s strength levels. This training phase, typically lasting 1 to 4 weeks, serves as the foundation that enables power-generating capacity to be elevated. While it’s typically emphasized during the preparatory phase, basic strength training may also be integrated into the precompetitive phase of a long competitive season.
Strength Power: The development of strength power usually occurs during the competitive phase. This phase is characterized by very high intensities and low training volumes. Training objectives aim to continue increasing muscular strength while maximizing the athlete’s power output. Athletes generally focus on these attributes for 1 to 4 weeks before needing to shift their training focus.
Peaking or Maintenance: The decision to use a peaking or maintenance program is often dictated by the nature of the sport. For sports with a prolonged competitive season, a maintenance program is suitable. In contrast, endurance athletes often target a specific competition for peak performance. When preparing for peak performance, the training program incorporates a 40 to 60 percent reduction in training load (volume and intensity) during the 8 to 14 days leading up to the competition. The magnitude of this reduction depends on the length of the taper, with shorter tapers requiring a more significant reduction than longer tapers. Ultimately, this reduction in training load aims to optimize performance capacity.

The sequencing of these four categories should be viewed as a training continuum, guiding the appropriate order of training. The general sequence is as follows:

Strength Endurance → Basic Strength → Strength Power → Peaking or Maintenance

This sequence is suitable for most situations but is not rigid and can be adjusted, especially when the preparatory phase is long:

Strength Endurance → Basic Strength → Strength Endurance → Basic Strength → Strength Power → Peaking or Maintenance

It’s crucial to note that the smallest time frame used for training within a specific category is one week, and training for multiple categories should not be performed simultaneously. The physiological adaptations gained in each category pave the way for development in the subsequent category within the training continuum. For instance, to withstand the increased training load in the basic strength category, an athlete must first establish a foundation of strength endurance. Basic strength development is a prerequisite before maximizing power-generating capacity. Attempting to engage in training across all categories within one session or during a single week can lead to excessive fatigue and hinder the integration of resistance training with the endurance portion of the training plan.

Integration of Endurance Resistance Training

Successfully integrating resistance training into an endurance athlete’s training plan is crucial as simply adding resistance training without proper integration can lead to increased fatigue and an overwhelming workload. When endurance athletes experience this, they often report higher-than-normal fatigue levels and an inability to sustain planned training volumes. Therefore, it’s vital to carefully balance the training loads of both resistance and endurance training to effectively manage accumulated fatigue.

The most significant integration strategy involves reducing the volume of endurance training to accommodate the inclusion of resistance training. Although there’s no exact consensus in scientific literature about the specific amount of reduction needed, studies reporting improved endurance performance through the combination of both types of training reduced the volume of endurance training by 19 to 37 percent.

The appropriate reduction depends on various factors, including the training phase, the extent of resistance training, and the goals of the annual training plan. During the general preparation phase, for instance, a greater reduction (25 to 37 percent) in endurance training may be required due to the higher frequency and volume of resistance training. In contrast, during the competitive phase, a lower reduction (19 to 25 percent) is sufficient, as the resistance training workload (frequency and volume) is lower during this phase.

However, athletes and coaches must pay attention to the total workload and the combined effects of endurance and resistance training. Reducing the frequency of endurance training when adding resistance training is not always favored, as endurance athletes often prefer frequent training sessions (usually 5 or 6 days per week). Scientific literature supports maintaining a high training frequency. When reducing endurance training loads before a competition (tapering), it’s more effective to reduce the volume and intensity of individual training sessions rather than the frequency. This approach leads to significantly improved performance levels and allows for an overall reduction in endurance training workload to accommodate resistance training.

Another crucial aspect of integration is the order of endurance and resistance training sessions, which should be determined based on the training goals. Integrating resistance training in the morning and endurance training in the afternoon allows for an easier afternoon workout to accommodate morning fatigue, which is particularly relevant during strength development phases and may suit the general preparatory subphase. Reversing the order may negatively impact resistance training, making it more suitable for the specific preparatory subphase or portions of the competitive phase within the macrocycle.

Irrespective of the order, it’s essential to consider the effects of each training session when constructing a comprehensive training plan that includes both resistance and endurance training. Athletes should avoid performing high-volume, high-intensity resistance and endurance training on the same day. When resistance training volume and intensity are high, the subsequent endurance session should be a low-volume, low-intensity recovery session. Conversely, when resistance training volume and intensity are low, the endurance session can have higher volume and intensity. When integrating resistance training, endurance athletes must ensure that their sessions or workouts are sequenced while considering the overall workload. Mindful planning of these factors will increase the likelihood of success.

Design of Endurance Resistance Training

The design of a resistance training plan for endurance athletes involves a sequential planning process. This process can be summarized as follows:

Define Objectives: Begin by defining the objectives for the training plan, which should align with the athlete’s goals and needs.
Define Macrocycle Structure: Establish the macrocycle structure, which serves as the overarching framework for the training plan. This includes delineating the different phases and periods within the training plan.
Outline Mesocycle Structure: Create the basic structure of mesocycles. Mesocycles are 2- to 6-week periods of training that target specific physiological and performance objectives based on the goals established for the specific phases (e.g., general preparatory, specific preparatory, competitive phases) of the macrocycle.
Construct Microcycle Plans: Develop individual microcycle plans for each week within the mesocycles. Microcycles typically last one week and should be tailored to the athlete’s needs, the phase of the macrocycle, and the time available for structured training.
Determine Training Day Structure: Decide how each training day will be structured, considering the types of training activities and their sequencing within a day.
Establish Individual Workouts: Create detailed plans for individual workouts, specifying the exercises, sets, repetitions, intensity, and rest periods, among other training variables. These workouts should align with the goals of each mesocycle and microcycle.

This sequential planning process provides a comprehensive framework for developing a structured and effective resistance training plan for endurance athletes. It ensures that the plan is tailored to the athlete’s objectives, integrates seamlessly with endurance training, and optimizes performance gains while managing fatigue.

Defining the Macrocycle Structure in Endurance Training

The macrocycle structure is a critical component of endurance training planning, especially when integrating resistance training into the athlete’s program. It involves the creation of an annual training plan, which helps map out the competitive calendar, set training objectives, and manage training loads effectively. Here’s a comprehensive overview of the macrocycle structure in endurance training:

Establishing Goals and Objectives: The first step is for the athlete and coach to define the athlete’s goals and objectives for the annual training plan. These objectives should align with the athlete’s long-term athletic goals.
Mapping the Competitive Calendar: One of the most important aspects of the macrocycle structure is the competitive calendar. This involves specifying the timing, location, and relative importance of each competition in the athlete’s schedule. Using an annual training plan template can be extremely useful for this purpose.
Breaking Down the Macrocycle: Once the competitive calendar is established, the macrocycle is typically broken down into phases, with each phase focusing on specific objectives. These phases include the preparatory phase and the competitive phase.
- Preparatory Phase: The preparatory phase is generally a longer period and aims to build a base for the athlete. It is further subdivided into subphases.
  - General Preparatory Subphase: This phase, usually lasting for several weeks, emphasizes basic skills, increases working capacity, and elevates overall physical preparation. For resistance training, it might target strength endurance.
  - Specific Preparatory Subphase: In this phase, the focus shifts toward more sport-specific conditioning activities while still increasing the athlete’s working capacity. For resistance training, the emphasis may move from strength endurance to basic strength. Performance levels should rise during this phase.
- Competitive Phase: The competitive phase is relatively shorter, closer to the competition, and is divided into subphases.
  - Precompetitive Subphase: This phase may include minor competitions or exhibitions that serve as situational practices with no expectation of peak performance.
  - Competitive Subphase: In this phase, performance is expected to reach its peak, culminating in the major competition.
Transition Between Macrocycles: After the major competition of one macrocycle, there is often a transition phase. This phase allows the athlete to recover from the preceding competitive phase, and training stress is minimized during this time.
Establishing Subsequent Macrocycles: Each macrocycle follows a similar structure, with preparatory and competitive phases. The length and structure of these phases may vary based on the importance of the events during that part of the season.
Peaking Index: Coaches use a peaking index to indicate the athlete’s level of preparedness. This is a 5-point scale, with 1 indicating peak preparedness and 5 indicating the lowest level of preparedness. During the preparatory phase, the peaking index will be higher (usually 4 or 5) due to the high volume of training and cumulative fatigue. In contrast, during the competitive phase, the peaking index is closer to 1, signifying that the athlete is approaching peak readiness for competition.
Importance of Annual Training Plan: Developing a carefully crafted annual training plan is of great importance, especially when resistance training is included. It helps in better integration of training factors, estimation of peak training stressors, determination of targeted peaking times, and effective workload management.
Integration of Mesocycle Structure: Once the annual training plan is established, the next step involves adding the structure and focus of mesocycles to the planning chart. Mesocycles are shorter training periods within the macrocycles and target specific physiological and performance objectives based on the goals of each phase.

Outline of the Basic Structure of Mesocycles in Endurance Training

The basic structure of mesocycles is a fundamental component of endurance training planning, and it plays a crucial role in integrating resistance training into an athlete’s program. This stage follows the establishment of the competitive calendar, macrocycles, and phases within those macrocycles. Here, we’ll provide a comprehensive overview of the structure of mesocycles in endurance training:

Design of Mesocycles:

After setting up the macrocycles, the next step in the planning process is to design the structure of the mesocycles.
This phase is more challenging than macrocycle design since it requires a careful consideration of both resistance and endurance training concerning the established phases and subphases.

Example: Collegiate Distance Runner:

To illustrate, let’s consider a collegiate distance runner. The first macrocycle (which lasts for 22 weeks) can be divided into six mesocycles, each having specific training objectives.

Mesocycle Objectives:

Mesocycle 1 (Preparatory Phase): Targets strength endurance in resistance training and base work in endurance training.
Mesocycle 2 (Preparatory Phase): Focuses on increasing muscular strength in resistance training.
Mesocycle 3 (Preparatory Phase): Returns to the development of strength endurance in resistance training.
Mesocycle 4 (Competitive Phase): Incorporates strength development in resistance training.
Mesocycle 5 (Competitive Phase): Targets strength and power development in resistance training.
Mesocycle 6 (Competitive Phase): Is an unloading period with no resistance training, emphasizing recovery and peaking of performance.

Mesocycle Progression:

Progression is guided by the phase of training, and the various resistance training activities should align with the specified competitions in the macrocycle plan.

Constructing Individual Microcycle Plans:

Once the mesocycle structure is in place, the coach proceeds to create individual microcycle plans.
The number of training days or sessions for resistance, endurance, and other training modalities is defined in this step. The number of sessions depends on the phase of training and the training goals.

Example of Microcycle Structure:

In mesocycle 1, where the focus is on physical development during the general preparatory subphase, resistance training is performed three days per week to target strength endurance. Endurance training is done six days a week.

Shifting Emphasis:

As the athlete progresses to mesocycles 3 and 4, the emphasis on resistance training decreases, with a transition towards running performance. Endurance training remains consistent at six days per week.

Competitive Phase:

As the athlete transitions into the competitive phase (mesocycle 5), resistance training is further reduced to one session per week.
Endurance training frequency remains high, but the specific training types may vary based on the goals.

Peaking Phase:

In the peaking phase of the first macrocycle, resistance training is completely removed from the program to allow recovery and alleviate accumulated fatigue.

Loading Structure and Intensity:

The coach must determine the intensity patterns for each microcycle. The classic model involves a 3:1 loading program, where intensity increases for three successive weeks and decreases on the fourth week (a deload week). However, other loading patterns like 4:1 or 2:1 can also be used based on the competitive schedule and athlete’s needs.

Variety in Intensity:

It’s important to include both light and heavy days in resistance training, especially when combining resistance and endurance training. This variation can result in better adaptation and performance improvements.

Unifying Endurance and Resistance Training:

The workload will be multicompartmental, consisting of contributions from both endurance and resistance training. These should be treated as a unified and sequenced training load.

Monitoring and Adjusting:

The coach continually monitors and adjusts the microcycle structure, intensity, and workload as the athlete progresses through different mesocycles.

Endurance Training Integration:

Endurance training should also be included in the microcycle plans, indicating distance, training time, and intensity, considering the athlete’s overall workload and goals.

Determining the Structure of Training Days

In the process of creating an effective resistance training program for endurance athletes, it is crucial to define the structure of daily training activities. This stage is integral to ensuring that resistance and endurance training harmoniously complement each other while aligning with the goals set for the macrocycle, mesocycle, and microcycle. The process includes deciding the number of daily training sessions, their sequencing, and the intensity of each session.

Consideration of Training Factors:

Endurance training generates fatigue that can affect an athlete’s capacity for subsequent resistance training, especially when these sessions are scheduled closely. This highlights the importance of strategically arranging training activities throughout the day.

Establishing the Number of Training Sessions:

The coach must determine the number of training sessions in a day. This count depends on the overall training phase and goals of the athlete. Factors to consider include the phase of the mesocycle, targeted training outcomes, and the nature of the sport.

Integrating Different Training Sessions:

Integrating resistance and endurance training requires a thoughtful approach. For example, if a rigorous resistance training session is planned in the morning, the subsequent afternoon endurance session should typically be of lower intensity, emphasizing recovery. Conversely, if an intense endurance workout is scheduled, the preceding resistance training session should be of lower intensity to avoid overtraining.

Setting Intensity Levels:

The coach can define the intensity levels for each training session, ensuring they align with the training goals and the athlete’s overall workload. This involves determining whether a session should be high-intensity or focus on recovery.

Balancing Resistance and Endurance Training:

To effectively balance resistance and endurance training, the coach must consider how the athlete’s energy and fatigue levels fluctuate throughout the day, aiming to maximize performance in both types of training.

Establishing Individual Workouts:

The final stage of creating a resistance training program involves designing the individual workouts that adhere to the targets set for the macrocycle, mesocycle, and microcycle. These workouts serve as the practical implementation of the overarching training plan. Key components of individual workouts include:

Setting Workout Goals:

Specific, individualized goals should be established for each workout, providing athletes with focus and direction. Goals may include emphasizing proper form, maintaining consistent rest intervals, or targeting specific muscle groups.

Structuring Warm-Up Activities:

Workouts should include a warm-up phase specifying its duration and the activities involved. Dynamic warm-up activities, rather than static stretching, should be favored as they promote increased body temperature and range of motion without compromising strength and power performance.

Implementing Warm-Up Sets:

For each exercise, incorporating two to three light sets before the target sets can help the athlete prepare effectively. The number of warm-up sets may vary depending on exercise type and intensity.

Sequencing Exercise Complexities:

It is important to organize exercises based on complexity and muscle involvement. More complex exercises that engage larger muscle groups should be performed early in the session, while less complex exercises can be saved for later.

Structuring Cool-Down Activities:

Every training session should include a structured cool-down phase that incorporates static stretching. This post-workout period offers an ideal opportunity to improve flexibility, which is often lacking in endurance athletes, especially runners.

The coach and athlete must work together to design individual workouts that effectively address the athlete’s specific goals, training phase, and current fitness level. The workouts should be dynamic, adaptable, and systematically integrated into the overall training plan, taking into account both resistance and endurance training. This comprehensive approach enhances the athlete’s performance and overall training experience.

Sample Endurance Resistance Training Programs

Resistance training programs should be tailored to meet the unique needs of endurance athletes while aligning with the planned phases of the macrocycle. Several sample training programs are provided in the following sections, categorized according to the macrocycle’s training phases. These programs serve as templates and should be further customized to fit the athlete’s specific sport, goals, and individual needs.

Basic Program for Building Strength Endurance:

Aimed at developing strength endurance with a focus on larger overall volume (3 sets of more than 8 repetitions, possibly up to 10 sets).
Generally includes three resistance training sessions per microcycle.
Structured to work the total body in one session with multijoint, large-mass exercises targeting movements relevant to endurance sports.
Larger-mass exercises are performed earlier in the session to minimize fatigue before technical exercises.
The program spans four microcycles with 3 sets of 10 repetitions.
Utilizes a 3:1 loading pattern (intensity increases for three successive microcycles and decreases on the fourth week).
Emphasizes a 1-minute rest interval between each set and exercise.

These programs serve as templates that can be adapted to suit various endurance sports. Coaches and athletes can use these programs as a foundation, integrating resistance training into their overall training structure as discussed in the preceding sections.

Resistance Training Program for a Runner

Designing a resistance training program for a runner is a meticulous process that must align with the macrocycle structure and the specific training objectives for each training phase. These sample programs are tailored for mesocycles 3 to 5.

Mesocycle 3: Development of Strength Endurance

The primary goal for mesocycle 3 is to develop strength endurance, achieved through a high exercise volume of 3 to 10 sets, each with over 8 repetitions.
The program for this phase focuses on 3 sets of 10 repetitions to target strength endurance.
Resistance training sessions are scheduled for two days per week, specifically on Tuesdays and Thursdays.
A 3:1 loading pattern, indicated in the macrocycle plan, is followed. To accommodate this pattern, heavy days and light days are alternated within the microcycle.
The loading structure allows for more demanding endurance workouts towards the end of the microcycle (from Friday through Sunday).

Mesocycle 4: Development of Basic Strength

Mesocycle 4 shifts the focus to developing basic strength.
This program features a reduced exercise volume by decreasing the number of repetitions from 10 to 5.
The intensity is increased during this phase to emphasize basic strength development.
Like the strength endurance phase, a 3:1 loading pattern is maintained. The third microcycle (microcycle 15) includes the most demanding resistance training loads and is followed by an unloading microcycle.
Selected exercises are designed to maximize muscular strength development while facilitating a transfer of training effects that enhance running economy.
Resistance training is scheduled for two days per microcycle, allowing the overall training plan to shift its focus towards specialized endurance and precompetition training.

Mesocycle 5: Optimization of Strength and Power

In mesocycle 5, the program continues to prioritize both strength and power-generating capacity, consistent with the macrocycle plan.
The focus on resistance training persists but is gradually reduced as the overall training plan leans more towards specialized endurance training.
The number of resistance training days decreases, from 2 in the first microcycle of this phase (microcycle 17) to just 1 in the subsequent three microcycles.
Overall resistance training volume is decreased, with sets of 3 performed at higher intensities.
Plyometric exercises, such as box jumps and split jumps, are strategically integrated into the program to maximize explosive strength development.
Scientific literature suggests that incorporating explosive exercises can enhance the strength characteristics essential for optimizing running performance.

Exclusion of Resistance Training Before Major Competition

In the two microcycles leading to a significant competition, resistance training is typically excluded.
The decision to omit resistance training at this stage depends on the overall endurance training plan, generated fatigue levels, and the athlete’s individual response to resistance training.
If resistance training is included during this mesocycle it should feature minimal loads or volumes with moderate to high intensity.
Athletes, especially endurance athletes, often respond better psychologically to the removal of resistance training during this phase.
Therefore, the sample plan focuses primarily on endurance training in the two microcycles leading up to the major competition at the end of the macrocycle.

These sample resistance training programs are not one-size-fits-all but serve as templates that can be customized to match the specific goals, sport requirements, and individual needs of the runner. The key is to seamlessly integrate resistance training into the overall training structure, considering the athlete’s macrocycle, mesocycle, and microcycle requirements to optimize running performance.

Resistance Training Program for a Cyclist

When devising a resistance training program for cyclists, it’s vital for coaches to emphasize lower-body and core strength development while giving less priority to the upper body. This approach minimizes any increase in frontal area and helps cyclists maintain aerodynamic efficiency. However, upper-body training can’t be neglected entirely, as it plays a role in activities like sprinting and climbing.

The structure of the resistance training program should align with the annual training plan’s phases, goals for individual mesocycles, and microcycles. For instance, in the general preparatory phase, the program includes more training sessions and an overall higher training volume. Here’s an example of a strength endurance phase for a cyclist:

Strength Endurance Phase:

Athlete performs 3 sets of 15 repetitions for major exercises.
A 3:1 loading structure is employed across four microcycles.
Each training session begins with technical, large-mass exercises when the athlete is freshest.
Total-body workouts are designed to target major movement patterns and muscle groups used in cycling.
Short rest intervals of 1 minute between sets and exercises enhance the focus on strength endurance.

As the cyclist transitions to emphasizing basic strength, significant modifications to the training program come into play. This phase involves a notable reduction in training volume, an increase in lifting intensity (percentage of 1RM), and longer rest intervals between sets and exercises (2-minute intervals). The decreased volume load alleviates fatigue, enabling the athlete to concentrate on strength development and concurrent endurance-based cycling training.

Basic Strength Phase:

Training days are reduced to 2 per microcycle.
The number of repetitions drops from 15 to 5.
Focus remains on developing lower-body strength, targeting major muscle groups with exercises like squats and power cleans.
These exercises enhance core strength without the need for a wide array of exercises.

To shift the focus toward power development, the training program further decreases overall training volume, elevates training intensity, and lengthens the rest intervals between sets and exercises to 3 minutes. This phase is designed for power development and can be achieved through exercises like power clean, power snatch, and speed squat, which directly translate to increased lower-body power on the bike.

In all phases, the resistance training program should be carefully integrated into the cyclist’s overall training plan, keeping in mind the athlete’s macrocycle, mesocycle, and microcycle requirements. The goal is to optimize both lower-body strength and power, ensuring that the cyclist can perform at their best.

Resistance Training Program for a Swimmer

Swimmers, like other endurance athletes, can reap significant benefits from incorporating resistance training into their training routines. However, due to the high volume of swim training, integrating strength training effectively can be challenging. To accommodate resistance training, adjustments are necessary, such as reducing swim training volume or allocating limited training load to resistance exercises. The approach to resistance training varies across training phases.

During the general preparatory phase, swimmers typically include resistance training on 2 or 3 days per microcycle. As they progress into the precompetitive and competitive phases, the number of resistance training sessions per microcycle decreases to 1 or 2. In the 8 to 14 days leading up to a major competition, resistance training may be completely removed from the program. Reducing resistance training in these phases helps manage accumulated fatigue and accommodates potential increases in swim training.

Here’s a sample program for the strength endurance phase of resistance training for a swimmer:

Strength Endurance Phase:

Three resistance training sessions per microcycle.
A basic four-microcycle structure is used with a 3:1 loading pattern, making the third microcycle the most challenging.
Total-body lifting is complemented with auxiliary exercises targeting muscles used in most swimming strokes.
High overall volume load due to the high-repetition scheme.
A short 1-minute rest interval creates additional physiological stress to target strength endurance.

As swimmers transition to the basic strength phase, the overall volume load is reduced, and intensity is increased, focusing on maximal muscular strength development. More complex lifting exercises like the power clean and power snatch are introduced, and the number of strength training sessions decreases to two.

Basic Strength Phase:

Two resistance training sessions per microcycle.
Implements a 3:1 loading pattern.
Focuses on maximal muscular strength development.
Includes complex exercises such as power clean and power snatch.

After completing the basic strength phase, swimmers may move on to a strength power phase. This phase is ideal for incorporating plyometric exercises.

Strength Power Phase:

Overall volume load of training is reduced.
Training intensity is substantially increased.
A reduced number of exercises per session.
3-minute rest intervals to allow for complete recovery and quick execution of each exercise.
Two sessions per microcycle (although, in some cases, it may be reduced to one, depending on swim training volume).

During the peaking phase, resistance training may be reduced to one session per microcycle or entirely removed from the program during the two microcycles leading up to a major competition. If included, these sessions should have reduced exercise variety, lower training volume (1 to 3 sets of 1 to 3 repetitions), and significantly reduced intensity. The decision on whether to exclude resistance training depends on swim training plan considerations.

The key is to carefully manage the integration of resistance training into the swimmer’s overall training plan, aligning it with macrocycles, mesocycles, and microcycles to optimize both strength and swimming performance.