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Explosive‐strength training improves 5‐km running time by improving running economy and muscle power
Author(s) -
Paavolainen L.,
Hakkinen K.,
Hamalainen I.,
Nummela A.,
Rusko H.
Publication year - 2003
Publication title -
scandinavian journal of medicine and science in sports
Language(s) - English
Resource type - Journals
SCImago Journal Rank - 1.575
H-Index - 115
eISSN - 1600-0838
pISSN - 0905-7188
DOI - 10.1034/j.1600-0838.2003.00340.x
Subject(s) - running economy , explosive strength , anaerobic exercise , vo2 max , endurance training , zoology , mathematics , training (meteorology) , time trial , athletes , running time , physical therapy , treadmill , medicine , physics , algorithm , biology , meteorology , heart rate , blood pressure
To investigate the effects of simultaneous explosive‐strength and endurance training on physical performance characteristics, 10 experimental (E) and eight control (C) endurance athletes trained for 9 weeks. The total training volume was kept the same in both groups, but 32% of training in E and 3% in C was replaced by explosive‐type strength training. A 5‐km time trial (5K), running economy (RE), maximal 20‐m speed (V20 m), and 5‐jump (5J) tests were measured on a track. Maximal anaerobic (MART) and aerobic treadmill running tests were used to determine maximal velocity in the MART (VMART) and maximal oxygen uptake (VO 2 max ). The 5K time, RE, and VMART improved ( P <0.05) in E, but no changes were observed in C. V20 m and 5J increased in E ( P <0.01) and decreased in C ( P <0.05). VO 2 max increased in C ( P <0.05), but no changes were observed in E. In the pooled data, the changes in the 5K velocity during 9 weeks of training correlated ( P <0.05) with the changes in RE [O2 uptake ( r =−0.54)] and VMART ( r =0.55). In conclusion, the present simultaneous explosive‐strength and endurance training improved the 5K time in well‐trained endurance athletes without changes in their VO 2 max . This improvement was due to improved neuromuscular characteristics that were transferred into improved VMART and running economy.