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Maximal strength training improves aerobic endurance performance.

J Hoff1, A Gran, J Helgerud

  • 1Department of Physiology and Biomedical Engineering, Norwegian University of Science and Technology, N-7489 Trondheim, Norway.

Scandinavian Journal of Medicine & Science in Sports
|October 18, 2002
PubMed
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Maximal strength training enhances neural adaptations, significantly improving strength and rate of force development in athletes. This training also boosts aerobic endurance performance by improving work economy.

Area of Science:

  • Sports Science
  • Exercise Physiology
  • Biomechanics

Background:

  • Endurance athletes often seek methods to improve both strength and endurance.
  • Neural adaptations play a crucial role in maximal strength development.
  • Optimizing performance in sports like cross-country skiing requires a combination of strength and endurance.

Purpose of the Study:

  • To investigate the impact of maximal strength training, focusing on neural adaptations, on the strength and endurance performance of endurance-trained athletes.
  • To assess changes in maximal strength, rate of force development, and aerobic endurance capacity following a specific strength training program.

Main Methods:

  • Nineteen male cross-country skiers were divided into a training group (n=9) and a control group (n=10).

Related Experiment Videos

  • The training group underwent 8 weeks of strength training, 3 times/week, using a cable pulley simulating double poling movements.
  • Training involved 3 sets of 6 repetitions at 85% of one repetition maximum, emphasizing maximal force mobilization during concentric movement.

    • Main Results:

    • One repetition maximum significantly increased from 40.3 to 44.3 kg.
    • Time to peak force (TPF) decreased by 50-60% on submaximal workloads, indicating improved rate of force development.
    • Endurance performance (time to exhaustion) improved by 20.5% compared to the control group, with significant improvements in work economy.

    Conclusions:

    • Maximal strength training with an emphasis on neural adaptations effectively enhances maximal strength and rate of force development.
    • This training modality also leads to significant improvements in aerobic endurance performance, primarily through enhanced work economy.
    • The findings suggest that incorporating specific strength training can be beneficial for endurance athletes seeking to optimize overall performance.