The importance of strength training in endurance sports is often overlooked. People usually are under the impression that an increase in strength always comes with an increase in muscle mass. This may be true in some cases, but for most the actual physical gains will be almost negligible, and definitely not enough to exclude strength training.
The basis of strength training is quite simple: A low number of very heavily weighted exercises prepares your muscles for having to go through the same bout again, building and strengthening your muscle tissues. This can be contrasted with body building, where you go for more repetitions to give you more of the “pumped” look.
A good strength training routine will include somewhere in the range of 3-5 sets of 5-10 reps max per workout. You’re not so much going for the pump but rather to take your muscles to complete failure.There are many exercises for strength training, and you’ll want to mix these up in your routine so you continue to shock the muscles. Here are a few crucial exercises that are a necessity in any program:
Remember that for each set the weight should only touch the floor twice: Once in the beginning and once when you’re finished.
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During off-season training periods, follow these tips to minimize weight gain by improving metabolic efficiency.