sequencing in training

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Drawing our own conclusions
The researchers were somewhat tight-lipped about the possible mechanisms underlying their findings, instead preferring simply to summarize their results with the following general recommendation: 'Thus, if the goalÉ (is) to elicit improvements in peak torque, VO2max, and submaximal enduranceÉ, the optimal sequence, based on the present results, would be high-velocity resistance training PRIOR to endurance training' (emphasis added). How's that for going out on a limb?(!)

Although the Canadian researchers were reticent, we won't be. For endurance athletes, one of the key positive effects of strength training is that it enhances fatigue resistance during endurance exercise. This is probably partially a result of the improved economy and lactate dynamics which are associated with gains in strength, but it is also important to remember that strong muscles simply tire out less easily than weak ones because they are always working at a lower percentage of their maximal strength output, compared to their weaker brethren. For that reason, we believe that the rowers who put strength training before endurance work were probably able to work a little harder during their endurance phase of training, possibly because they sustained their intensity of effort more effectively toward the ends of their workouts (remember that the researchers only asked the rowers to be within 85 to 90 per cent of max heart rate during their endurance workouts; there is a big difference between 90 and 85 per cent of max heart rate in terms of the quantitative adaptations produced. In addition, if some of the pre-strength-trained rowers strayed a little above 90 percent during their endurance workouts, it's doubtful that the researchers would have been too concerned). It's quite possible that a higher average intensity of endurance work, triggered by the pre-endurance strength training, created the larger gains obtained by the strength-endurance rowers. (Personal note: In a similar vein, while coaching a large number of individuals over the last two years I have noticed that runners who embark on a very vigorous strength-training programme prior to building a base of endurance through mileage advancement always do better with their base training than those who simply step into the base work without a fine foundation of strength).

What about gains in pure strength? Amazingly, the strength-endurance rowers also tended to be slightly stronger than the endurance-strength athletes at the end of the 10-week study, even though the endurance-strength athletes had just completed their strength work and the strength-endurance people hadn't completed any circuit workouts in five weeks! Given the overall results, it's fair to say that the Canadian research suggested that it would be wise for an endurance athlete to focus rather intently on strength training during a very early part of the overall training cycle, instead of waiting until after an 'aerobic base' had been constructed. It's logical to think that such strength training would allow subsequent endurance training to be of higher quality (compared to without the prior strength training) - and would also decrease the risk of injury, particularly if the strength training is specific to the sport in which an athlete is engaged.

Another way of sequencing
In a related study, researchers in the Human Performance Laboratory at Kennesaw State College in Marietta, Georgia, made things more realistic by allowing athletes to carry out strength and endurance training concurrently. Unfortunately, they failed to change the emphases of the two types of training over time, and they didn't make the strength training particularly specific to the sport involved in the study (running).

However, they did include female as well as male athletes in their research and also addressed the very interesting question of whether it is better to conduct a strength workout before a running workout - or vice-versa - on days when both kinds of training sessions are carried out ('Are Adaptations to Combined Endurance and Strength Training Affected by the Sequence of Training?' Journal of Sports Sciences, vol. 11, pp. 485-491, 1993).

One group of 15 subjects trained three days a week for seven weeks. On each training day, two workouts were completed - a strength session followed by a bout of endurance exercise. The strength workout lasted approximately 45 minutes, included both free weights and Universal equipment, and involved two sets of three to 12 repetitions using 50 to 90 per cent of one-repetition-max resistance ('one-rep-max' resistance is the resistance great enough to permit just one repetition to be completed).

There were four lower-body exercises (leg press, leg curl, leg extension, and heel raise), five upper-body exercises (bench press, shoulder press, arm curl, lateral pull-down, and triceps extension), and one ab exertion - the ubiquitous sit-up. As the subjects became stronger, resistance increased; for example, after seven weeks the subjects were bench-pressing over 100 per cent of their original one-rep maxes for more than three reps per set (that was of course because they were getting stronger and had new, higher one-rep maxes). Immediately after the strength workout was over, the subjects carried out their endurance workouts - 20- to 25-minute runs at an intensity of 60 to 90 per cent of max heart rate.

The second group ran first
A second group performed exactly the same workouts and raised the intensity of their strength sessions in the same way - but completed the running workout prior to the strength session. Both groups were thus training twice a day on three days per week and completing six weekly workouts (three strength sessions and three endurance ones). The only difference was that one group did their strength work just prior to running, while the other group waited until after running to lift, press, and curl. A control group maintained normal training and activity during the seven-week span.

After seven weeks, both groups increased VO2max by the same amount - 6 per cent. Thus, it didn't matter whether the running workout came before or after the strength session; the gain in aerobic capacity was the same in either case.

There were some subtle differences in strength development, however. Basically, the individuals who ran before their strength workouts tended to increase strength to a greater extent (14 to 24 per cent), compared to individuals who lifted and then ran (12- to 17-per cent gains). While most of the differences were not statistically significant, one disparity - in shoulder-press strength - was so, with the running-before-strengthening athletes having the advantage. So much for the idea that running tends to interfere with the strengthening process!

Note that the strength-gain differences were counter-intuitive (one might expect that the running would have tired out the subjects and made it harder for them to get a good strength workout), but in fact the running workout - being fairly non-taxing in nature - represented a fine warm-up for the strengthening work. After running, the subjects were really loose, flexible, and warm - and ready to work hard with the weights. It was only natural that running helped advance strength.

In contrast, the strength-before-running people had to sit down at their weights while they were stiff, cool, and non-aroused, so it's not surprising that their workouts were not as productive. Incidentally, since the strength workouts were not circuit (and thus not 'semi-aerobic') in nature, they didn't do much to prepare the individuals for their endurance running in the strength-endurance group (and thus didn't give running capacity a boost in the way that running helped strengthening for the 'endurance-strength' group).

One weakness of this study was that the subjects were relatively untrained at the beginning of the seven-week period. Better-trained people might have been able to carry out a more exhausting strength or endurance workout which would have made it hard to complete a subsequent training session of the other type. In that case, strength training might have actually hampered the development of endurance, and vice-versa.

Mixing is devastatingly effective
In addition, it's certainly dangerous to draw too-broad inferences from such a study. This investigation really just indicates that a good warm-up can really enhance the quality of a strength session - and thus potential long-term gains in strength. It doesn't really tell us that on days when we are carrying out both strength and endurance training, we should always do the endurance work first, even though the data suggest that. In fact, it is likely that some strength workouts, especially 'neural' ones (i. e., sessions which highly activate the nervous system and develop its ability to control the muscles in an efficient and coordinated way), are ideally placed just before a quality endurance workout, since such strength sessions will prepare the nervous system to coordinate the most economical and powerful movement possible. In addition, 'mixing' running, cycling, swimming, rowing, or cross-country skiing with strengthening, i. e., doing some endurance work, then some strengthening, then endurance activity, then strengthening, etc. within a single workout can be a devastatingly effective way to improve lactate threshold and efficiency of movement.

So what's the bottom line? Periodizing and sequencing of training remain poorly understood topics, but we can be sure of one thing: if you are planning to embark on a rigorous endurance-training programme, it makes tremendous sense to devote lots of time in the early phases of the overall training to functional strength work. Strength training will actually make you stronger while carrying out your sporting activity, not just while attempting to perform the exercises you are utilizing.

Advances in strength will make it possible for you to exercise in a higher-quality way during the training which follows, whether that involves building a big aerobic base or just sharpening up physiologically in order to compete in some races. The strength increases can also be used by the nervous system to produce more powerful (faster) movement throughout your entire training cycle, and there is little question that strengthening will lower your risk of injury and allow you to train much more consistently.

Owen Anderson

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