S.A.I.D

resistance training for endurance athletes

When it comes to training for endurance events, participation in the sport itself provides the greatest opportunity for improvements. This is probably not the best way to start a conversation with the desired goal set to educate endurance athletes on the benefits of resistance training but…Let me explain in more detail before you lose interest.

One of the ways SWIND ALTRAINING is different than traditional training programs, is that I will do my best to explain the reasons why (the SCIENCE) behind the training program design in a digestible manner. To begin with this philosophy, I want to bring to light a principle that can be used within any training program or in life for that matter. It is called the SAID Principle. The SAID principle stands for Specific Adaptation to Imposed Demands. It means that the type of demand (training, experience, etc.) placed on the body will dictate the type of adaptation (response, progression, or performance). Simply put, you will not become a better runner by swimming alone. While swimming may help with cardiovascular strength, respiratory efficiency, and overall fitness, it will not prepare your body in a holistic manner to handle a marathon for example. So, when creating a training plan for a runner, you obviously need to incorporate running but…What about movements that simulate the running gate? What about exercises that strengthen both large and small muscle groups that will be doing a majority of the work while running- Like a squat, deadlift, or lunge for increasing quad, hamstring, and glute strength? What about including explosive movements that will prepare your tendons, joints, and ligaments to transmit that strength in a powerful way so your body can run efficiently? How about utilizing activation and mobility exercises to increase running mechanics and symmetry? And do not forget about strengthening your core (not just abs but obliques, hip flexors, back, etc.) so your legs work as intended.  I could go on and on. However, you would be surprised at the number of athletes who only train in their sport and constantly complain about their ankle, knee, hip, and back health. I can say this because I used to be one. I will not sit here and say that getting older, nutrition, weight, genetics, and sometimes bad luck do not play a contributor to pain and injury. But just like proper nutrition plays a significant role in your overall health and wellness, a strength plan with a variety of functional movements prescribed with specific intensity and duration will only benefit your performance.

Overall, the responses and adaptations are depending on several variables including exercise selection, training frequency, exercise order, load, repetitions, volume, and rest. All of these variables can be formulated toward a desired outcome.

Learn While you train

To expand further, below is a list of body functions and systems benefiting from resistance or strength training. These benefits are not just limited to athletes but to the average individual increasing their fitness levels. So please spread the word to your family as you learn while completing the program. I will expand upon each of the benefits below in more detailed posts to come.

-          Muscle Growth, Repair, and Recruitment

-          Endocrine and Bioenergetics

-          Bone, Joint, Tendon, and Connective Tissue Health

-          Biomechanics

-          Cardiovascular and Respiratory Systems

-          Hormone Regulation

-          Muscle Fiber Activation

-          Proprioception and Neurological Pathway Efficiency

-          Range of Motion

-          Psychological Response