Maximal strength training improves aerobic endurance performance
Hoff et. al.
The aim of this experiment was to examine the effects of maximal strength training with emphasis on neural adaptations on strength- and endurance-performance for endurance trained athletes. Nineteen male cross-country skiers about 19.7 ? 4.0 years of age and a maximal oxygen uptake (VO2 max) of 69.4 ? 2.2 mL ? kg1 ? min1 were randomly assigned to a training group (n = 9) or a control group (n = 10). Strength training was performed, three times a week for 8 weeks, using a cable pulley simulating the movements in double poling in cross-country skiing, and consisted of three sets of six repetitions at a workload of 85% of one repetition maximum emphasizing maximal mobilization of force in the concentric movement. One repetition maximum improved significantly from 40.3 ? 4.5 to 44.3 ? 4.9 kg. Time to peak force (TPF) was reduced by 50 and 60% on two different submaximal workloads. Endurance performance measured as time to exhaustion (TTE) on a double poling ski ergometer at maximum aerobic velocity, improved from 6.49 to 10.18 min; 20.5% over the control group. Work economy changed significantly from 1.02 ? 0.14 to 0.74 ? 0.10 mL ? kg0.67 ? min1. Maximal strength training with emphasis on neural adaptations improves strength, particularly rate of force development, and improves aerobic endurance performance by improved work economy.
Jim Wendler (of Elite Fitness Systems) and i were discussing this a couple of months ago. When athletes are improving max or absolute strength (assuming wt gains are not rapid) various other motor qualities are generally improving as well. No need for the fancy space cadet looking toys that are becoming increasingly popular in sports conditioning. The study above looked at endurance athletes could we expect the same results from Atp-Cp (PC) athletes and Glycolytic athletes? From my observations I would conclude that this holds true for Glycolytic and Atp-Cp athletes most of the time assuming there is not a rapid gain in weight and decrease in relative strength. As relative strength decreases it is not uncommon to see a decrease in other qualities such as speed, agility, and quickness.