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Schwimm-Ratgeber

Krafttraining zur Steigerung der Ausdauer

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Kategorie: Training
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You've been told, directly and by example, that every athlete's training regimen should include strength training as well as endurance training, right? While relatively little research has been done on the subject, what is out there may surprise you.

Several studies have found that endurance athletes can greatly increase their strength by adding sport specific weight training to their program. However, these strength gains did not result in improved endurance or, more importantly, improved performance.

  • One 1993 study was designed to determine whether adding sport specific strength training to would improve sprint-swim performance. 24 experienced swimmers were divided into two groups. One group performed resistance training three days a week, for eight weeks. The weight training program was specific for the front crawl. Swimmers performed three sets of 8-12 repetitions of the following exercises: lat pull downs, elbow extensions, bent arm flys, dips and pull ups. Weights were progressively increased over the eight weeks. The result? Strength training did not improve sprint swim performance, even though their strength improved by 25-35%. The conclusion of the researchers? The extra strength gained from the resistance training program did not result in improved stroke mechanics.
  • A similar result was found in a study of rowers in 1989. In addition to their regular training, one group performed 18-22 high-velocity, low-resistance repetitions, while another group did low-velocity, high-resistance repetitions (6-8 reps). All exercises were rowing-specific. A third group did no resistance training. After training, when tested on a row ergometer, there was no difference between any group for peak power output or peak lactate levels. Their conclusion? Training effects were specific to the resistance training mode and did not transfer to the more complex action of rowing. Resistance training programs may actually restrict the volume of beneficial, sports specific training that can be achieved because of increased levels of fatigue.
  • Schantz, P. G., & Kallman, M. (1989) found that strength training does not effect the enzymes associated with aerobic metabolism, and therefore does not aid in athletic endurance.
  • What about cross-country skiing?
    One group of National level skiiers who supplemented their normal aerobic workouts with "explosive" strength sessions of plyometric exercise and heavy resistance (80% of 1 RM) squats improved their jumping height and time to reach maximal isometric force production significantly. However there was no differences in VO2max or measures of the aerobic and anaerobic "thresholds" between the two groups after the different training regimens.
  • Professional cyclists tend to shun weight training as it results in extra muscle bulk and added weight which can reduce their performance levels. Bishop, et al. examined the effects of strength training on cycling performance in 1977. A similar study by researchers at the University of Cape Town recently replicated that result with professional male cyclists. Three sets of 6-8 maximal repetitions of leg press, quadriceps extensions and hamstring curls, were added to the regular training of seven competitive cyclists. This resulted in strength gains of about 25%. However, this still did not result in improved cycling performances. The exact opposite effect actually occurred. Their 40 km times slowed from 58.8 minutes to 61.9 minutes after weight training. The cyclists also complained of feeling "tired and heavy" while riding and even reduced their weekly training distance by about 20% during the study.

Other studies have found beneficial effects of strength training on both short and long-term endurance capacity.

  • Hickson et al. (1988), found that 10 weeks of a three-times-a-week strength training did not change the VO2max of moderately-trained runners and cyclists. But a short-term (4-8 minutes) endurance test was improved by 12% for both running and cycling, while long-term endurance improved from 70 to 85 minutes for cycling.
  • Marcinik et al. (1991) showed that strength training had positive effects of endurance cycling capacity. Eighteen males performed 12 weeks of strength training three times a week. The strength training consisted of 8-12 repetitions of upper body exercise (bench press, push-ups, lat pull-downs, arm curls) and 15-20 repetitions on lower body exercises (knee extensions, hip flexion's, parallel squats) with a 30-second rest between exercises. The strength training program had no effect on the subjects VO2max. However, 1 RM for knee extension and hip flexion improved by 30% and 52% respectively. More important, cycle time to exhaustion at 75% of VO2max improved a massive 33% from 26.3 minutes before strength training to 35.1 minutes after training. The conclusion: "strength training improves cycle endurance performance independently of changes in VO2max... and that this improvement appears to be related to increase in leg strength."

What's going on here?
If you look at the subjects in the different studies, it becomes evident the those who benefit from strength training are individuals who are relatively new to the sport and not highly trained. These untrained individuals will benefit from any increase in general fitness, be it an improvement in strength or endurance. This explains why the greater muscle strength increases endurance performance in these individuals.

For highly-trained athletes who already posess a great deal of sport specific strength, further strength gains are less important to enhanced endurance. At the highest level of competition, increases in strength and power are not as critical as the development of correct technique. For elite athletes, the concept of specificity of training still applies.

More on the subject

So, if you are already an elite athlete, is may be more important for you to train your general sport technique. Swimmers may want to focus on race skills, swimming economy and stroke technique. Cyclists could work on bike handling skills, and all athletes can work on the mental game, or check out a sport skills workshop.

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