2012 Erg Add-on Program

This offer is only for customers who have previously ordered a FULL 12 Week Program (Sprint or Head Race)

Once you have made the purchase through PayPal I will send you a Dropbox link so you can download the program.
If you are upgrading your strength program please indicate which program you would like.

Strength Program Description: Each program comes with a video library

Level 1 is best for novice lifters or for those who are returning to lifting after a long lay-off (more than 12 months) this is an 8 Week program
Weeks 5-8 are challenging.

Level 2 – Challenging 12-Week Program. Does not have any Olympic Lifts

Level 3 or Level 4 – Challenging 12-Week Programs (with Olympic Lifts) –

LV-3: with basic Olympic Lifts.
LV-4: with all Lifts (except snatch), and many accessory Olympic lifts.

Body Balance Products – Continued

When YOU Absolutely Need to Get Faster, Stronger, and Eliminate or Resist Training Related Injuries, the Body Balance Flexibility and Strength Process Will Transform Your Body in as Little as Six Weeks.

It’s Time To Get Off The Exercise Merry-Go-Round And Start Doing  Proven Time-Effective Training That Will Get The Results You Are Looking For.

Have you been searching for a way to regain lost speed, strength, and power but are frustrated with your lack of progress.  Or are you just trying to get faster but are not sure how to do it?  Let’s face it, it is confusing to know what exercise methods are helping you, doing nothing, or actually making you go slower.

Incorporating  things like yoga, Pilates, or the latest strength training fad, may seem like a good idea to enhance your endurance training program but they may end up just being a time suck, and produce no real changes in your bottom line performance.

While it is okay to use these training methods(great for the general population), the fact is they just are not specific or intense enough for most endurance athletes.  The reason I can say this is that I have evaluated many endurance athletes who have used these methods and are not getting results (more about this later).

What you need is a, proven and effective training system, which will not only increase your strength, speed, and power, but also make you more injury resistant all at the same time.

You know what is like to struggle when you are out on the road training, you feel like you don’t have it, or worse yet your training times are getting slower not faster.  Sometimes you just start getting tight in those nagging hamstrings or hip flexors muscles, or your power just did not show up.

Do you suffer from any of the following;

• Feeling tight during and after training in your hamstrings or low back?
• Feel like you have lost your power during longer training sessions?
• Suffer from recurring training related injuries?
• Are unable to generate good sustained speed?
• Find your endurance is not where it needs to be
• Feel that your strength is slowly declining?
• Are having trouble recovering from training sessions?

If so you will want to keep reading

The Body Balance Flexibility and Strength Process will Transform YOUR Body In as Little As Six Weeks.

So you will become faster, stronger, and more injury resistant using a proven system to get the results you are looking for.  This Process was developed for endurance athletes like yourself who are looking for an effective, time efficient, way to get your strength and flexibility training done without jeopardizing your regular training routine.

I have used this process with hundreds of my private one-on-one clients and have helped them to either, completely eliminate chronic training related injuries, or just make them faster, stronger, and more injury resistant.

So why am I offering my biggest training secrets?  I realize how many endurance athletes are out their struggling with their training, and cannot possibly connect one-on-one with all of them.

That is why I created the Body Balance Flexibility and Strength Process.  I am sharing my best training secrets in this comprehensive training program because I have seen incredible results for my clients, time after time.

Whether you just want to get faster, stronger, and more injury resistant without spending all day in the gym, or would love to  just be able to eliminate your chronic training related pain, this self-directed program will get you back on the right path.

I Can’t Take Full Credit For Inventing Most of the Exercises I Use In The Body Balance Flexibility and Strength Program, But….

My endurance sports career started at the age of nine when I ran 2.25 miles with my Dad, just so I could drink some Gatorade.  That was back in 1973 when Gatorade was the latest cool drink.  While I stopped drinking Gatorade my passion for endurance sports has only grown stronger.

My life was soon shaped around rowing which ultimately lead me to being able to compete on three Olympic Teams (92, 96, and 00) and win four world championships for the United States.

My passion for endurance sports and the human body did not stop on the water, I became a licensed physical therapist (Columbia University) in 1991 and practiced (16 of my 18 year career) at two world class hospitals, The Hospital for Special Surgery (HSS) in NYC and The Hospital of the University of Pennsylvania (HUP).

These experiences lead me to this point and because I grew frustrated hearing clients tell me their stories of having to give up their passion sport, because they were missing this knowledge.

I sold the interest I had in several physical therapy practices I had owned for eight years to start this business.  Four years ago I started this business with no customers or income.  Giving up a stable source of income when you have a wife, three kids, mortgages, etc is quite stressful, but I knew it had created a powerful system that had already helped many endurance athletes succeed whether they had suffered from chronic training related injuries, or just wanted to get faster.

Have You Ever Been Told By a Doctor to Stop Your Endurance Sport and Find Something Else to Do?

Have you been told by your doctor to give up your sport and do something else?  Or do you feel like you are stuck where you are and you just can’t seem to improve?  Have you spent many hours doing rehabilitation, or trying the latest exercise methods, all to no avail?

The reality is you want to be out on the road going fast and having fun.  No endurance athlete wants to spend all day in the gym working on strength and flexibility, but if done correctly it can really boost your performance.

Now I am finally offering you the same unique and highly specific exercises I prescribe to my private Body Balance Evaluation clients, directly to you.   You are probably asking why I would offer these same routines to you.  Because there is not possible way I can help everyone out there who are looking for the solutions I provide to my customers.

Questions like how can I get rid of my chronic related training pain without spending months in therapy or just quitting the sport?  Or, how can I get the results I want without spending all day doing a bunch of random strengthening and flexibility exercises that never seem to create positive results?

What I am offering you is an opportunity to use some of my best exercises.  The same core exercises that I use with my private one-on-one clients.  These private Body Balance Evaluation sessions cost almost $500 plus travel expenses, but most clients only need to attend one session (about 95%), occasionally a second (5%), because they get great results with one touch.

The Body Balance Flexibility and Strength Product will help you get to the next level in your training so you can go faster, train longer, and avoid injuries.    This unique training program will help;

• Increase Your “Core” Strength in a Hurry
• Improve your Overall Strength and Endurance
• Create more Power When you are out on the Road
• Eliminate Tightness in Your Hamstrings
• Reduce the Risk of Sustaining Training Related Injuries
• Eliminate Training Related Pain
• Feel Strong during Every Training Session

The same exercises that are included in my new Body Balance Flexibility and Strength program are the same ones I use with my private clients, including Eric Esposito.  Eric is a typical endurance athlete that I work with ages ranging from 15 to 75 years old.  His story is below, and while results vary with each client.  Eric talks below about how he benefited from the Body Balance process, and how it changed his rowing career options, from having none, to being heavily recruited by the top collegiate rowing programs.

I am a Body Balance Believer!

– High School Sculler Overcomes Months of Chronic Low Back Pain After Body Balance Evaluation.

I am a Body Balance believer! As a junior sculler, I struggled with back pain through the fall season of 2011. It soon began affecting my performance on and off the water. After several trips to the orthopedist and several months of physical therapy, I was still having back pain. With the approaching spring season, the lack of results was extremely frustrating. My coach attended one of Coach Kaehler’s 2-Day Body Balance Clinics for coaches and rowers, and thought that he (Coach K) could help me.

I went to see Coach K in February, for one visit, where he identified my strength and flexibility deficiencies. After about six weeks of doing the individualized “Body Balance” corrective exercise program I received on that first visit, I began to row, again, with much less pain. I kept up my exercises through the spring season, and by May, I was rowing pain free.

I saw Coach K, again, at the end of May, and we added erging and strength training into my program. By the end of June, I had a new 2k PR on the erg and in July, my quad earned a gold medal at Club Nationals. Coach K’s Body Balance program really does work.

-Eric Esposito., RI

In fact you do not have to be a rower to have success with the Body Balance Flexibility and Strength Process.  I have helped many triathletes, runners, and cyclist using the same principles.

This exercise system serves as the base or foundation for all other strength and sport specific training.  Results from this system can be used successfully by individual as well as teams.

I had the opportunity in 2007-08 to work with the Men’s Olympic Rowing Team as they prepared for the summer Olympics in Beijing.  I immediately began incorporating my Body Balance Flexibility and Strength process with the team, then stacked traditional strength training exercises on to this base.

Training related injuries soon begin to disappear, while at the same time they whole team began having personal best training and race results.  The Body Balance Flexibility and Strength Program is a must if you are looking to move your training to the next level

“This past year I along with the entire US Olympic Men’s Heavyweight Sweep Team worked with Bob on strength and conditioning as well as his Body Balance Process. I found Bob’s knowledge of the sport of rowing, biomechanics, physiology and overall demeanor to be most impressive. Bob’s program helped improve my power and mechanic coordination and as a result I was able to pull a personal best on my 2k erg score this year and I did so while wearing a V02 mask. Obviously it is up to you to put in the work and fulfill your end of the bargain but in terms of teachers Bob is one of the best.”

Tyler Winklevoss
2008 US Olympic Team
Finalist Men’s Pair (6^th) in Beijing

If you are looking for a program that cuts out all the guessing and gets right to the critical exercises you should be doing then this is the program you are looking for.

If you think it’s going to be easy to train to your true potential or be a champion then this program is not for you.

This program saves you lots of time an effort in that you are not wasting time doing exercises that will not improve your results.

Do YOU Feel Like You are Just Doing a Bunch of Random Strength And Flexibility Exercises?

The Body Balance Flexibility and Strength Process is;

• Time efficient
• Easy to integrate into your current training program
• Based on sound principles
• Great as a warm-up routine
• Easy to do anywhere with little equipment needed
• Very cost effective
• The foundation of all your other training (cardio and strength)

The First 100 Customers Will Get and Added Bonus!

To help further your training success I wanted to also include my  Dynamic Warm-up Training Program ($17.95 value) as a FREE bonus to your purchase of the Body Balance Flexibility and Strength Program.

This bonus is a limited time offer and will only be FREE to the first 100 customers to purchase the program, so hurry today to order your copy of this unique training program.

Our Guarantee

Guarantee:  If for any reason you are not pleased with this product  within 45 days of your purchase please just email us about it and we will gladly refund your money.

Please keep the Dynamic Warm-up Program as a FREE gift for trying out the Body Balance Flexibility and Strength Program.

High School Sculler Overcomes Chronic Back Pain!

I am a Body Balance believer! As a junior sculler, I struggled with back pain through the fall season of 2011. It soon began affecting my performance on and off the water. After several trips to the orthopedist and several months of physical therapy, I was still having back pain. With the approaching spring season, the lack of results was extremely frustrating. My coach attended one of Coach Kaehler’s  “Body Balance 2-Day Seminars”, and thought that he could help me. I went to see Coach K in February 2012 where he identified some strength and flexibility deficiencies. After about six weeks on his Body Balance program, I began to row, again, with much less pain. I kept up my exercises through the spring season, and by May, I was rowing pain free. I saw Coach K, again, at the end of May, and we added erging and strength training into my program. By the end of June, I had a new 2k PR on the erg and in July, my quad earned a gold medal at Club Nationals. Coach K’s Body Balance program really does work.

Continued – Christian Klein Testimonial

Continued – Client Success John Gilbert

Body Balance Process creates alternative path to eliminate chronic training related back pain

-“The thoroughness of the evaluation protocol inspired confidence and lent significant credibility to the prescribed corrective actions”

– John Gilbert 48, Columbus OH

After several years of mounting frustration with recurring lower back problems, I began to search for an alternative path to the failed promises of x-rays, chiropractic care and traditional physical and exercise therapies. Even when I was not physically injured, the fear of re-injury was a real limitation to my training. I avoided sprint work on the water and erg work was definitely not an option. I also found that training with weights presented some real challenges. As my training options dwindled, my performance on the water continued to suffer.  It was abundantly clear that I needed to find an alternative path if I was going to continue to row.

I read a few of your articles and found my way to your web site. The materials looked compelling. After a 15-minute telephone conversation, we set a time for me to go through your Body Balance Evaluation Process (BBEP) evaluation process last July. I was thoroughly impressed with your detail orientation and professionalism. The thoroughness of the evaluation protocol inspired confidence and lent significant credibility to the corrective actions that you recommended. The corrective program you prescribed is the perfect combination of strength and flexibility exercises which were tailored to fit my specific needs. The corrective exercises are completely portable and easily adapted to almost any location. I travel extensively for my job, and I have done my “Kaehlers” from Shang Hai to Santiago.

I have been injury free since I began the program. Four weeks after initiating the corrective exercise program, I completed my first century bike ride, and I competed in two regional head races last fall. My training partners were surprised when I was able to handle sprint work on the erg. My confidence continues to build and I am preparing to embark on a much more ambitious training program this summer. It has been a great experience.

Continued – Squats for Endurance Athletes

Squats for Endurance Athletes

Partial vs Deep — which one’s right for you?

By Coach Kaehler

Rowing is one of the few sports that significantly benefits from strengthening the hip and knee joints through a full range of motion.  One of the most effective training movements that offers this range of motion is the squat.  For a rower, the squat can be your best friend or your worst enemy.  Conditions that may impair your ability to perform squats include osteoarthritis or previous meniscus damage.  Without these physiological concerns, and if performed correctly, this simple yet highly effective movement can significantly improve the strength and power of your rowing stroke.

To improve hip and knee extension strength and power, few exercises rival the pay-off of the traditional squat.  An established favorite among trainers across a wide range of sports, squatting has nonetheless suffered its share of misconceptions.  Two of the most debated and questioned elements of the squat include squatting depth (i.e. how far the hips should be relative to knee joints), and intensity.

Research from the late 1960’s found that squatting below 90 degrees created increased joint instability (ligament weakening) and shearing forces.  While some of these results have since been disproved, the lasting effect of those findings has been the lingering belief that deep squatting (hip joint at or below the horizontal plane of the knee joint) is not safe.  More recent research however has shown otherwise.  Performed with good technique, deep squatting can actually improve ligament stability around the knee, making it more stable.  Studies also indicate that ACL / PCL forces decrease as the hip joints drop below the knee when performing a deep squat.  In contrast, the same research also found that patello-femoral (knee-cap on knee joint) forces increase with squat depths.  The key take-away point here: deep squatting is not more harmful or dangerous than partial squatting.

Other studies indicate other physiological differences between deep squats (squatting below 90 degrees) and partial (90 degrees or less).  Researchers have found that the deeper the squat, the greater the workload on the glutes maximus (butt) and hamstring muscle groups.  Personally, I like to take a balanced approached to conditioning.  When it comes to effective training for rowing, I encourage my athletes to mix things up and use both types of squats to yield the best results.  Also, consider using lighter weights for deep squats, and moderate to heavier weights for partial squats.  Keep in mind though that rowing requires a large range of motion at the hips, and that the best overall strength and power development will come from incorporating deep squats into your training regimen.

For rowers, squatting is an effective and sport-specific tool for strengthening the hip and knee joints through a full range of motion.  When you compare the ‘catch’ position of the rowing stroke to the ‘hole’ position (the bottom position of a deep squat), the range of motion at the hips and knees are essentially the same.  The main difference is that the forces inside the knee are greater in the ‘hole’ position than the same forces in the ‘catch’ (without external loading or outside pressure).

As always, before building either type of squatting into your training program, I recommend you consult an orthopedic surgeon or sports medicine specialist, if you have any underlying pathological concerns (i.e. osteoarthritis, meniscus damage, or PCL repair).  Otherwise, if you have no underlying pathology, but are still apprehensive about positioning in squatting (i.e. the position of the hips relative to the knees), I suggest you start by holding onto a solid object.  This will help you balance, as well as reduce the stress on your knees.

Squatting is one of the most widely used, yet least understood movements in athletic training.  In the end, how deep you squat, or how much resistance you use is a personal decision.  Your decisions should reflect your personal pathology as well as your training goals.  Though both deep and partial squats yield exceptional training benefits, rowers will most benefit from the greater range of motion demanded from deeper squatting.  As always, I encourage athletes to take a balanced approach to training.  Mix things up. Use both types of squats and vary resistance — lighter weights for deep, and heavier for partial squats.  Bottom-line: train smart, be balanced and enjoy your rowing.

Does Strength Training Help Improve Your Flexibility?

By Coach Kaehler

Recent research has look at this question with interesting results.   Most often people use passive stretching as the main method to try and increase flexibility in particular muscle groups.  Passive stretching has been shown to improve flexibility if consistently done over a long period of time.  The question is can you combine your flexibility training into a strength program?  And if so what movements improve flexibility?

An article posted in the Journal of Strength and Conditioning Research in May of 2008 titled “Influence of Strength Training on Adult Women’s Flexibility” (Monteiro, Simao, et.al) looked at how 10 weeks of strength training influenced flexibility in sedentary middle-aged women.  The exercises used in the study included bench press(free-weight), Smith squat machine, anterior wide grip lat pull-down, 45-degree leg press, 30-degree inclined bench press, hack squat machine, and abdominal crunches. The average age of the women in the study was 37 years + 1.7 years.   This particular study demonstrated that after training for 10 weeks and going through three (3) circuits of 8 to 12 repetitions of the seven (7) exercises listed above, that  significant improvements in range of motion occurred with the following movements;  hip flexion and extension, trunk flexion and extension and shoulder horizontal adduction.  The areas that did not improve range of motion where elbow and knee flexion.   While this study did show that strength training can improve flexibility in sedentary women, the next question is are there strength exercise movements that can improve flexibility in rowers?   To my knowledge there are no studies that have looked at rowers and how strength training would influence flexibility.  The above study did demonstrate increased hip flexion, which is critical in rowing, and so the use of the squat machines did increase hip flexion range of motion.  What the above study did not look at is how hamstring mobility was affected by the above strength training program.  This would have a lot of relevance to an effective rowing stroke.

From my own coaching experience I believe that there are several key lifting movements that will certainly increase flexibility in rowers in a positive way, if they are done properly.  These strength movements include the “overhead squat” and “straight-leg dead lift”.  Both of these lifts require a higher level of body control and awareness and people who attempt these positions should try and get a professional to look to make sure proper technique is being used.  In general these open movements are better than strength training machines used in the above study.  This is because the neural input needed from the athlete is greater with open movements, and the carry-over is probably better as well.

**If you liked this article you may be interested in my “FREE REPORT” on how to begin balancing your flexibility and strength!

SIGN-UP  NOW by entering your first name and email above (top right corner).

“Other research on flexibility training has focused on developing effective strategies to increase the range of motion and identifying the factors that limit flexibility.  There has been some disagreement over whether one’s limitation’s in flexibility is really from the inability to completely relax the involved muscles.  Studies have shown that range of motion is much greater when a person is completely anesthetized, Walsh (1992) suggested that the inability to relax is a major limitation in the range of motion about a joint.” (Enoka, 2002).

Often we hear our coaches tell us how important it is to relax in the boat of no the erg which will help to produce a long and powerful stroke.  Relaxation allows for a more complete range of motion through all the joint movement in the rowing stroke.  Training movements repeatedly help to improve relaxation of a motion.  There are few sports that require as much flexibility as rowing (Olympic lifting and Gymnastics), so flexibility is a critical component to effective and powerful stroke rowing strokes.

Secrets on How To Improve Your Hamstring Flexibility ($3.99)  Click Here to Purchase

**When strength training it is advised that you are under the supervision of a trained professional to assist with proper technique to reduce injury risk.

Have a Great Training Day!

Coach Kaehler

References;

Enoka, Roger M. Neuromechanics of Human Movement. New York: Human Kinetics, 2001.

“Influence of Strength Training on Adult Womens flexibility.”  Journal of Strength and Conditioning Research, 22 (3), 2008: 672-77.

Lower-Mid Back Strength Conditioning for Rowing Performance

Effects of Strength Training on Endurance Performance

Column Editor- Bob Kaehler, MSPT, CSCS

By Robert Blaisdell, BS, CSCS

The notion of endurance athletes training for their sport while utilizing non-sport specific resistance training has long been in dispute for its supposed adverse physiological changes and the interference with peak performance in endurance sport endeavors. This school of thought governed the training principles of endurance sport athletes despite developments in periodization and knowledge of specific training applications for endurance sport for quite some time.

The highly trained marathon runner is hardly the ideal “poster-person” for the promotion of body-building in the traditional sense of lifting huge amounts of mass in a sweaty gym, nor is the highly trained body-builder the ideal “poster-person” for the next big regatta’s marketing campaign. Seasoned athletes in each of their respective sport areas know better and would scoff at either of the aforementioned sights. But what a few, and growing number of these seasoned athletes know is that some beneficial cross-over adaptations taking place when one implements training strategies that utilize some formerly “taboo” methods. Both strength and endurance training methods can be valuable to one’s health and fitness levels when implemented safely and scientifically, but a combination of the two can be quite advantageous for an athlete, especially the endurance sport athlete. Keep in mind that there are specific training protocols which should be followed for optimal results and such aspects will be discussed later in this article. It is the intent of this article to promote the use of strength training as a practical and advisable means to utilize in the training for endurance sport. With that being said, this paper will attempt to discuss and explain the benefits of strength training for endurance performance through describing the physiological adaptations to strength and endurance training programs, the effects of strength training on endurance performance in several endurance sports, and how to effectively implement a strength training protocol in an individual’s endurance sport training program.

Training specificity does play a key role in the individual physiological training adaptations of a strength training and endurance training program. The characteristic adaptations of a resistive strength training program defined by high loads and low rep ranges are an increase in muscle hypertrophy, which in turn translates to an increase in muscle cross-sectional area. This increase in cross-sectional area is representative of the internal physiology of increases in muscular protein content, fiber size, and possibly fiber number [1]. The increased muscle fiber size elicits an increase in muscle force production, which is characterized by increases in muscle strength, power- peak and short-term, as well as increased time to exhaustion at higher intensity sub-maximal levels. Resistive strength training adaptations elicit little to no change in activities of phosphagen, glycolytic, and oxidative enzymes [1]. Resistive strength training will, at best, maintain capillary density, which translates to the rate of O₂ diffusion/ delivery remaining the same as the level it was prior to the resistive strength training program. Resistive strength training produces increases in trained muscle of glycogen content. Finally, resistive strength training programs have shown to increase an individuals VO₂ max ~ 3% [1], but this increase is only representative of untrained individuals and not representative of normal results, which show no increase in VO₂ max. Most research also suggests that resistive strength training program adaptations are similar between genders [2].

The characteristic adaptations of an endurance training program defined by low loads and high repetition ranges are an altering of size and ratio of type IIb muscle fibers, and an inherent decrease in muscle cross-sectional area. The decrease of type IIb fibers is characterized by a shift to type IIa. Endurance training, unlike resistive strength training, shows a decrease in the activity of glycolytic enzymes. Endurance training programs also show an increase in intramuscular substrate stores and oxidative enzyme activity [1]. An increase in capillary and mitochondrial density is representative of endurance training and is a good description of the “aerobic” aspect of endurance training. With endurance training there is a marked decrease in myofiber contractile properties which translates to a decrease in force generation capacity of type I and IIa fibers [1], but this decreased force production, especially of the type IIa fibers could elicit the increase in fiber efficiency that endurance athletes are so fond of. The aforementioned decrease in muscle cross-sectional area also has its advantages. This decrease in cross-sectional area translates to a decreased distance that O₂ diffuses, therefore decreasing O₂ delivery time. The collective adaptations of endurance training programs are increase in VO₂ max, lactate threshold, and endurance capacity [1].

To summarize the physiological adaptations of resistive strength training and endurance training, one could conclude that both induce one common muscular adaptation; they both transform type IIb fibers into IIa fibers [1]. The resultant transformation has opposite changes in fiber size and contractile properties [1]. Each of these changes was brought about by a specifically designed training program, periodizationally designed to elicit the most results in ones training for each respective sport.

While there are numerous research studies outlining the positive effects of a resistive strength training program on endurance performance, this article will take a closer look at a few select studies and highlight their respective findings. The endurance performances that were examined in the respective research articles were running performance, cycling performance, rowing performance, and finally swimming performance.

The research presently available that evaluates running performance after a resistive strength training program protocol does so for untrained and moderately trained populations. The increases an individual would acquire from a resistive strength training program would translate to increased strength and therefore anaerobic power, which could help a running performance during increases in speed, hills, and sprint finishes. According to the reports and those evaluated by other reports, higher anaerobic power can be a key determinant when comparing cross-country runners with a similar VO₂ max. Studies that have utilized untrained as well as moderately trained runners, report increases in leg strength following a resistive strength training program on average 25% to 40% greater than the values recorded pre-study, and a 10% to 13% increase in short term treadmill performance, although the protocol for either testing procedure was not reported. Both of these improvements in performance came about with no reported increase in VO₂ max. According to Tanaka and Swenson, these increases in performance may be from increases in fiber size which allows individuals to exercise longer at each respective sub-maximal intensity by reducing force contribution required from each active myofiber and thus using less of them to sustain a similar work load prior to the resistive strength training program. A stronger type I fiber may allow resistance trained individuals to delay recruitment of less efficient type II fibers for running performance [1]. In summary of the research available for resistive strength training programs on running performance, it can be noted that resistive strength training programs added to an endurance running program may decrease the degree of activation per motor unit and muscle fiber, therefore decreasing the number of motor units and muscle fibers needed for running performance [1].

The research that applies a resistive strength training program to the sport of cycling is quite numerous and this paper will discuss a few different studies that utilize various training methods of resistive strength training. Similar to the demands of running, cycling performance is enhanced by the ability of utilizing anaerobic and short term power for attacks, climbing, and sprinting throughout competitive cycling races. The results of resistive strength training programs administered for the sole purpose of improved cycling performance have supported the hypothesis that these resistive strength programs do elicit favorable gains in cycling performance. The overall impact of resistive strength training on cycling performance shows that resistive strength training programs increase Wingate anaerobic power outputs from 6% to 17%, leg muscular strength from 3% to 35%, and short term performance by ~29% in the untrained individual [1]. The time to exhaustion increased 20% at a workload intensity of 80% VO₂ max in trained individuals, and 33% at a workload intensity of 75% in untrained individuals [1]. The latter corresponds to a 12% increase in blood lactate threshold level, a key determinant in endurance performance. These improvements in cycling performance are due in part to the same physiological adaptations found in the aforementioned running performance research which states that increases in performance may be from increases fiber size which allows individuals to exercise longer at each respective sub-maximal intensity by reducing force contribution required from each active myofiber and thus using less of them to sustain a similar work load prior to the resistive strength training program. A stronger type I fiber may allow resistance trained individuals to delay recruitment of less efficient type II fibers for running performance [1].

A study which examined the gains in sprint and endurance cycling performance through explosive resistive and high intensity training programs during a competitive cycling phase in highly trained cyclists concluded that the well trained cyclists in the study had significantly major gains in cycling performance through improved exercise efficiency and increased anaerobic threshold levels [3].  The conclusion of this study recommends that replacing a portion of the competitive training phase with high intensity-explosive resistive strength training protocols will elicit major gains in sprint and endurance performance. The reasoning behind this recommendation is that the neural activation adaptations possibly contributed to the increase in sprint performance, and that the explosive type of resistive strength training led to an increase in the firing frequency of motor units which then increased muscle peak force and rate of force development [3].

The common theme among the studies is that the resistive strength training programs were beneficial to improvements in cycling performance and are further evidenced by a similar study by Izquierdo et al., which examined the effects of strength training on sub-maximal and maximal endurance performance in middle-aged and older men. This study reported significant improvement in both areas in the first 8 weeks of the 16 program. There were no decreases in performance following the initial 8 weeks, but the subjects did reach a plateau in improvement. This initial improvement was reportedly linked to an increase in blood lactate threshold [6].

The research utilized for this article evaluates rowing performance after a resistive strength training program in trained and untrained female collegiate rowers. The study conducted by Ebben et al., specifically looked at the effects of high-load versus high-repetition resistive strength training programs on endurance performance of female rowers. The nature of successful rowing performance requires a high level of aerobic capacity as well as muscular strength [2]. A varsity and freshman women’s crew teams were both involved in the study and both groups were reported to have improved their rowing performances following the study. The difference in the modalities of the resistive strength training is where the variation lies for each respective group. The more highly trained varsity rowers showed that the high load resistive strength training program is what elicited improvements in rowing performance as compared to the less trained freshman rowers, who responded more favorably with the high-repetition resistive strength training program. The findings are consistent with a pre-existing hypothesis that pre-training status dictates the amount of potential adaptation [2]. The research concludes that “regardless of whether or not VO₂ max changed with training, peak VO₂ did increase with the concurrent training protocol” [2]. This improvement of peak VO₂ can be associated with the rowing performance.

The last endurance sport this paper will discuss is swimming. The results of recent studies examining the effectiveness of strength training programs on swim performance show contradictory results of those of the aforementioned running, cycling, and rowing studies. The swim studies conducted utilized both untrained and trained swimmers but despite increases in upper body muscular strength of ~30% through combined swim and resistive strength training programs, there were no related increases in swim performance by way of faster times or decreases in blood lactate threshold levels during those specific splits. This contradiction in endurance improvements is due to the highly technical stroke mechanics of swim performances and their related dynamic strength requirements [1]. What did invoke improvements in swim performance was a combination of endurance swim training and in-water, swim-movement specific resistance training programs. These in-water, swim-movement specific resistance protocols consisted of swimming flumes, biokinetic swimming bench training, and in-water resistance devices [1].

When applying a strength training program to elicit positive changes in endurance performance one must carefully perform a needs analysis, biomechanical analysis, as well as examine the periodization of the yearly training program. All of these variables will help to decide which is the proper resistive strength training program protocol to utilize. The nature of endurance sports, like most other sports, is to have an in-season and an off-season. The goal of each respective phase is very different, as training during these phases should be as well. During the off-season, the endurance competitor is engaging in fairly low intensity for long durations, whereas during the in-season, the competitor engages in races of varying importance and trains at higher intensities for shorter durations [5]. The resistive strength training program should follow suit, and consist of lower intensity, high volume training protocol during the off-season and consist of higher intensity, low volume training during the in-season phase of the periodized year [5]. Utilizing specific resistive strength training exercises with movement patterns to coincide with the movement patterns of your endurance sport can be beneficial to the overall improvement and effectiveness of a resistive strength training program. Using these movement specific exercises can also aide in reduction of muscle imbalances which could plague the high repetition endurance athlete.

It was the intent of this article to promote the use of strength training as a practical and advisable means to utilize in the training for endurance sport. This article discussed and explained the physiological adaptations of both resistive strength and endurance training programs, the effects and subsequent benefits that these physiological adaptations had in specific endurance sports and described how to effectively implement a strength training protocol in an individual’s endurance sport training program, which should be followed for optimal results. As this article has shown the evidence to support the argument that resistive strength training is a valuable and worthwhile training method for endurance sport performance, this type of concurrent training will not only produce increases in performance but also decreased risk of injury due to muscle imbalance and overuse syndromes.

**If you liked this article you may be interested in my “FREE REPORT” on how to begin balancing your flexibility and strength!

SIGN-UP  NOW by entering your first name and email above (top right corner).

References

1. Tanaka, H., Swenson, T. (1998). Impact of resistance training on endurance performance: a new form of cross-training? Sports Med, 25 (3): 191-200.

2. Ebben, W. P., Kindler, A.G., Chirdon, K. A., Jenkins, N. C., Polichnowski, A. J., Ng, A. V. (2004). The effect of high-load vs. high-repition training on endurance performance. Journal of Strength and Conditioning Research, 18 (3): 513-517.

3. Paton, C. D., Hopkins, W. G. (2005). Combining explosive and high-resistance training improves performance in competitive cyclists. Journal of Strength and Conditioning Research, 19 (4): 826-830.

4. Bastiaans, J. J., van Diemen, A.B.J.P., Veneberg, T., Jeukendrup, A.E. (2001). The effects of replacing a portion of endurance training by explosive strength training on performance in trained cyclists. European Journal of Applied Physiology, 86: 79-84.

5. Erickson, T. M. (2005). The benefits of strength training for endurance athletes. NSCA’s Performance Training Journal, 4 (2): 13- 17.

6. Izquierdo, M., Hakkinen, K., Ibanez, J., Anton, A., Garrues, M., Ruesta, M., Gorostiaga E. M. (2003). Effects of strength training on submaximal and maximal endurance performance capacity in middle-aged and older men. Journal of Strength and  Conditioning Research, 17 (1): 129-139.

Water Guidelines for Training Recovery

-Fluid replacement in and around meals:

By Coach Kaehler

Proper hydration is an important element of recovery from training.  Male endurance athletes can lose up to 10 liters of fluid per day, while women lose slightly less.  Daily individual losses vary depending on the training climate, as well as the length and intensity of training.  Water levels can be balanced through the water you drink, as well as the food you eat.  To optimize your recovery, you must consider when to replace your fluids, as well as how the fluids are delivered to your digestive system.  Here are some basic guidelines for fluid replacement in and around your meals.

Timing

Recovery from training is optimized when the body can devote most of its energy into rebuilding itself.  Avoid drinking liquids with meals as it requires the body to secrete additional digestive enzymes which slows digestion and reduces its efficiency.

When recovering from training, avoid drinking water 30 minutes prior to eating, and for about 2 hours after a carbohydrate meal, and up to 3 hours after a heavy protein meal.

How to rehydrate

When eating protein meals, include plenty of raw vegetables (salads) as they are made mostly of water.  With carbohydrate meals, include plenty of raw fruit as they too are mainly made of water.  The water in fruit and vegetables does not dilute digestive enzymes, so it is the most efficient delivery of water back into the body when eating.

One method of fluid replacement that I prefer is eating fresh melons as a snack in between meals.  Melons digest very quickly (about 30 minutes) and they are about 90% water.  The digestion of the melons slows the delivery of water into the bloodstream, which is easier on the kidneys.

Overall, ensure you drink enough water between meals, and increase your consumption of raw fruit and vegetables.

Proper and balanced hydration is a critical factor in optimizing your training and racing.

**If you liked this article you may be interested in my “FREE REPORT” on how to begin balancing your flexibility and strength!

SIGN-UP  NOW by entering your first name and email above (top right corner).

« Previous Page — Next Page »

Copyright © 2009,2010 Coach Kaehler · Coach Kaehler · Log in