[Coach James]

I have been in and out of a number of forums related to endurance sports (Cycling, Running + triathlon) and have noticed that there are any number of opinions on Strength training and Endurance sports.

I have also noticed that there are always numerous of recommendations of what should be done (often without much agreement), so my questions to all of you are:

1: DO YOU INCORPORATE STRENGTH TRAINING INTO YOUR S-B-R PROGRAM?


2: WHAT ACTIVITIES / EXERCISES DO YOU USE IN YOUR SESSIONS?


3: WHERE DO YOU GET YOUR RESOURCES / PROGRAMS FROM?


4: WHERE DO YOU DO YOUR STRENGTH TRAINING SESSIONS (AT HOME, GYM ETC?)


I appreciate your thoughts and insights - Thank you.

[NicMuhl]

See my program based on your questions:

1: DO YOU INCORPORATE STRENGTH TRAINING INTO YOUR S-B-R PROGRAM?
Yes


2: WHAT ACTIVITIES / EXERCISES DO YOU USE IN YOUR SESSIONS?
Speed is essential and having a big rest period is important. Do a lot of speed work. Many guys think that early in the season it is important to build a base of going long and slow (endurance) but that's the quickest way to train your body to go slow. The reason for the big rest is so that you maitain a good technique. This is especially important in swimming and also running as technique will either make or break you.
Core stability I include 3 times a week and include a genral upper body and lower body workout with that. I do an upper body heavy weight work once a week and also a heavy weight leg session once a week. These are 4 sets of 12 reps for everything.


3: WHERE DO YOU GET YOUR RESOURCES / PROGRAMS FROM?
My programs are based on my own research. Currently I am trying a hormonal training program which focuses on balancing short twitch muscle fiber activity and long twitch muscle fiber activity. By alternating sessions I maintain a healthy intracellular space and do not exhaust any energy sources which allows me to stay well clear of accumulated fatigue ensuring that I will always benefit from my training sessions.


4: WHERE DO YOU DO YOUR STRENGTH TRAINING SESSIONS (AT HOME, GYM ETC?)
Gym and at home.

It is also very good to use power bands (The big elastic bands) as a light slow high rep work out. This is good for tendons and ligaments.

Should you be interested in sharing any of your experiences with me or would like to find out any more from me regarding training please feel free to contact me at nic@once-events.co.za.

Happy Training