STRENGTH PROGRAM FOR THE ENDURANCE ATHLETE
BFunctional and Celtic Academy are extending the collaboration in hosting a long-term strength training program, directed at those athletes wishing to strive for a higher level in their performance.
All sessions are fully coached/supported. The aims of this program are to improve mechanical efficiency and increase force application, thereby prevent injury and improve performance. This will be achieved through a periodised plan, comprised of progression in manipulating the load, movement patterns, sets, reps. With a de-load week or two in between phases.
The progression and content ties in with the training and race demands of a typical endurance season. Whether you are coached by BF directly or not, the benefits of taking part in this well mapped out strength training program WILL improve your fitness and competitive edge! In fact the collective evidence shows beyond a shadow of a doubt that strength training is beneficial for endurance athletes. One of the key reasons is improved running or cycling economy (you use less oxygen to go at a certain speed or power output).
How much can you benefit? As an example, a study done in female duathletes showed that the strength training group had a 7% improvement in performance compared to the non-strength training group in cycling. In running, the strength training group saw a 4.7% improvement in performance compared to the control group.
You don’t need to add more training to your program. Most studies show that it’s as beneficial or more to replace some endurance training with strength training for a certain time period (at least 8-12 weeks).
Phase 1 resulted in group average of 64% improvement in strength, and 68% at the end of Phase 2.