4 ROAG Members currently online
Follow us on:
Maximal Strength Training
![[image]](/umbraco/imageGen.aspx?image=/media/19256/cfsm_160.jpg&width=120&height=120&constrain=true)
31 May 2010
Maximal strength training is resistance training that uses high
loads and few repetitions. Using this method, increases in muscle
strength occur through neural adaptations rather than via an
increase in the size of the muscle. Traditionally, strength
training has been associated with reduced endurance development,
and therefore cyclists have been reluctant to perform resistance
training. Cycling competitions can last up to 500 minutes with
aerobic metabolism contributing 80-99% towards cycling performance.
It seems obvious therefore, that cyclists should focus on training
the aerobic energy system to improve performance. However, recent
research has demonstrated that a combination of endurance training
with maximal strength training can improve exercise economy and
efficiency in a variety of endurance athletes by approximately 5%.
An improvement in exercise economy refers to a decrease in the
oxygen required to perform a specific amount of exercise. Exercise
efficiency relates to the ratio between power output and oxygen
consumption. If a cyclist uses less oxygen at the same speed or
power output this reflects an improvement in performance in
response to training and is a good predictor of maximal
performance.
Recently, research performed in Norway, published in the Journal
of Strength and Conditioning Research in 2010, examined the effect
of an 8 week maximal strength training programme on cycling
performance in competitive cyclists. The cyclists performed maximal
strength training in addition to their regular cycle training. The
researchers measured maximal squat strength, aerobic capacity
(VO2max), cycling economy and efficiency, and time to exhaustion
during a maximal cycling test, before, and after, the 8 weeks of
training.
The strength training intervention required the cyclists to
perform 4 sets of 4RM (the maximum weight that one can lift 4
consecutive reps) half-squats, divided by 3 minutes of rest between
each set, 3 days a week. Every time a cyclist could manage to
perform 5 repetitions during a set, 2.5 kg were added for the next
set. This ensured that the progression of the resistance training
programme over the 8 weeks was well controlled. Each session took
20 minutes. Compared to a control group that continued with the
same cycling programme without any strength training, the strength
training group demonstrated an increase in their maximal squat
strength by 14%, cycling efficiency and economy by 5-7% and time to
exhaustion by 17%. Importantly, there was no change in body weight
or VO2max, demonstrating that the strength training programme did
not reduce maximal endurance capacity and did not cause an
excessive increase in muscle mass.
The practical application of the results is that maximal strength
training improves cycling performance, which is shown by the
improvement in time to exhaustion in the maximal cycling test. The
results indicate that cyclists both at a recreational and higher
level should include maximal strength training as a supplement to
their endurance training programme. A protocol of 4-4RM 2-3 times a
week using half-squats is recommended. This training session will
only take 20 minutes to perform and results in a significant
improvement in cycling performance.
Prof Andrew McKune
MMedSci (Physiology), DTech (Sport and Exercise Science), CSCS
Andrew is the Exercise Physiologist at the Centre for Sports
Medicine, Umhlanga and an Associate Professor in the Discipline of
Sport Science at the University of KwaZulu-Natal. He is a Certified
Strength and Conditioning Specialist (CSCS) and Advanced Speed,
Agility and Quickness Trainer. He is a Specialist Editor
(Sport Science) for Men's Health Magazine where he has a monthly
column and has a specific research interests in the fields of
exercise immunology, monitoring recovery and overtraining and
clinical exercise physiology.
You can contact the Centre for Sports Medicine, Umhlanga on: 031
5605557 or info@centreforsportsmedicine.co.za
MMedSci
(Physiology), DTech (Sport and Exercise Science), CSCS
