Strength Program for the Endurance Athlete

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.


Base StrengthPHASE 1
£99 6 weeks [12 sessions]
Foundations
Anatomical Adaptation
Saturday 12pm
Thursday 8pm
Begins 6th Jan – 14th Feb
Build Strength PHASE 2
£99 6 weeks [12 sessions]
Build on phase 1
Sport-specific power
Saturday 10am
Wednesday 8pm
Begins 6th Jan – 14th Feb
Peak StrengthPHASE 3
£99 6 weeks [12 sessions]
Race Preparation
Power and strength
Saturday 10am
Wednesday 8pm
March – April

                                                

 NEXT STEPS:

> PAYMENT OF £99 VIA THE ‘SIGN-UP’ BUTTON

> RE-DIRECTED TO AN ONLINE FORM YOU MUST COMPLETE

> BF WILL CONTACT YOU VIA EMAIL WITHIN 48 HOURS