4 Key Strength Exercises for Endurance Athletes

4 Key Strength Exercises for Endurance Athletes:

1) Push Ups:

Push ups are one of the most popular exercises for building upper body strength. They build muscle mass and improve overall physical fitness. Push ups have been used in various sports including gymnastics, wrestling, boxing, track & field and many others.

There are several variations of push up but they all involve holding a fixed position with your arms extended overhead while bending at the elbows.

2) Pull Ups:

Pull ups are another exercise that is commonly used for building upper body strength. They develop the muscles around the chest and shoulders. Pull ups require you to hold a fixed position with your hands clasped together above your head while pulling yourself upward until your palms touch the top of your shoulders.

You then lower yourself back down into place.

3) Sit Ups:

Sit ups are another exercise that builds upper body strength. They strengthen the abdominal muscles and core. Sit ups require you to sit on a chair or bench with your legs straight out in front of you.

Your feet may rest against a wall or table if necessary. You then pull yourself up until your thighs are parallel to the floor before lowering yourself back down into place.

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4) Deadlifts:

Deadlifts are an exercise that builds strength all the way through your body. It works your legs, glutes, lower back, abdominals and arms. Deadlifts require you to stand with your feet shoulder-width apart and grab a barbell with an overhand grip.

You then bend at the knees and hips and lower the bar until it touches the ground. You then stand back up, pulling the bar upward until you fully extend your body.

Combining Strength and Endurance:

While many endurance athletes focus primarily on building endurance for their sports, other types of training are often incorporated into an overall fitness program. It is important to remember that there is no reason that you cannot work on other areas of your fitness and still see results in your chosen sport. While you may not see a huge improvement in your endurance by doing this, you can see small gains that all add up over time.

Strength training can help you avoid injury by working on your connective tissue and support muscles. There are several ways you can incorporate strength training into your routine.

You can choose to perform weight training in the off-season. While many people prefer to focus on endurance training in this time period, strength training won’t interfere with your desired endurance gains.

You can also decide to focus on both endurance and strength training during the season. This can help you improve your strength and performance without losing any of your endurance. By focusing on maintaining your endurance gains, you can avoid overtraining or staleness that many athletes experience.

You can also choose to incorporate different types of training throughout the year. For example, you could do mainly endurance training during one off-season period and focus on strength training during the next. This would give your muscles plenty of time to recover in between sessions so you don’t overdo it.

The most important thing to remember when combining endurance and strength training is to not overdo it. It is very easy to get caught up in the moment and push yourself too hard, especially when you are excited about seeing results. While this is something that many people struggle with, it is important that you don’t.

4 Key Strength Exercises for Endurance Athletes - Picture

You will see much better results in the long-term by training smart instead of training hard. Follow the tips above and you can achieve both your endurance and strength training goals.

Sources & references used in this article:

The effect of endurance training on parameters of aerobic fitness by AM Jones, H Carter – Sports medicine, 2000 – Springer

The training intensity distribution among well-trained and elite endurance athletes by TL Stöggl, B Sperlich – Frontiers in physiology, 2015 – frontiersin.org

The effect of strength training on performance in endurance athletes by K Beattie, IC Kenny, M Lyons, BP Carson – Sports Medicine, 2014 – Springer

Impact of training intensity distribution on performance in endurance athletes by J Esteve-Lanao, C Foster, S Seiler… – The Journal of Strength & …, 2007 – academia.edu

Common problems in endurance athletes by D Cosca, F Navazio – American family physician, 2007 – aafp.org

Mixed flavonoid supplementation attenuates postexercise plasma levels of 4-hydroxynonenal and protein carbonyls in endurance athletes by DC Nieman, G Valacchi, LM Wentz… – … and exercise …, 2020 – journals.humankinetics.com

Explosive training and heavy weight training are effective for improving running economy in endurance athletes: a systematic review and meta-analysis by BS Denadai, RA de Aguiar, LCR de Lima, CC Greco… – Sports Medicine, 2017 – Springer

Increased serum and low-density-lipoprotein antioxidant potential after antioxidant supplementation in endurance athletes by TJ Vasankari, UM Kujala, TM Vasankari… – … American journal of …, 1997 – academic.oup.com