At this point, you should also have a good understanding of what your goals are and the outcome you are hoping for. Do you have any areas of weaknesses or recurring injuries or niggles?Ĭarrying out some baseline testing with your coach will allow you to to tailor your program to your individual needs.
You can quite comfortably work on both areas of training, but to get the most out of both training sessions you should be making sure that you take the key variables and building blocks into consideration.įirstly, you need to understand what you are working with. So you really want to make sure you are splitting your time correctly, making both time for your strength and your endurance sessions. If you’re looking to really challenge your body with some complex movement patterns, or looking to put some decent load into your body, going into the session tired is just going to increase your likelihood of injury. So, try bringing your sessions at either end of the day to give yourself that nice window of opportunity to recover glycogen stores, to fuel your body with the right macronutrients and recover ready to hit another good session. Too close together and you’re going to go into your session impaired, you simply won’t find yourself in the right zone. With our clients, we ideally like them to bring their strength sessions in at least four hours before or after other training sessions to ensure adequate time for re-fuelling and recovering. This neurological demand is why it is so important to separate your sessions. Without this separation, you’re not going to be firing on all cylinders and therefore your body is going to be depleted. found that training strength and endurance back-to-back impaired one another, but when separated by roughly two hours plus, those impairments were taken away.
Structure and accountability are super important.įor maximum efficiency, you want to make sure you are scheduling separate sessions in your training program.
#STRONG ENDURANCE BOOK FULL#
You have to find the best ways to integrate this consistently across your week, month and year to see the full effect. Unfortunately, you can’t just hope that one month of strength training across the year will be enough to maintain your performance. By focusing on specific areas of weakness that you’ve previously screened for, and understanding the final outcome you want from your training, you will really be able to dial in to these areas in those two to three sessions. When it comes to integrating strength and conditioning into your week alongside your endurance program, you should be aiming to incorporate two to three 30-45 minute sessions, which include four to five key exercises where you’re working on your individual areas of weakness. Helps to prevent injury and improve areas of weaknessĬreates a more resilient and well rounded athlete This is where incorporating both strength sessions and endurance sessions into your training program is essential for you to succeed and see the best results you can. However, as you are asking your muscles to do two quite different things, if programmed incorrectly your endurance and strength efforts could be detrimental to the effectiveness of the one another.īelow we explain how you can have the best of both, provided you take a few things into consideration… WHY TRAIN BOTH?Īs endurance athletes, we are always looking at ways to maximise our strength, endurance, power and speed in order to succeed and improve at our sport. Whether it’s running, swimming or cycling (or all three) you’re focusing on, you’ve got to be bringing in some form of strength training on top of these training sessions.
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