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Hi Paul
If you recall Brian is a converted 400m hurdle runner. In sprint events
weight training seems quite appropriate. In my view the 800m is almost the
same a sprint event if not the same. Here is my logic as to why Brian should
lift weights. Given the recent posts on the energy system demands of sport
I think it may be useful to analyse this for an 800m run. The event can be
run at quite a pace, or tactically (which favours a runner like Brian who
has speed and sprint endurance). In previous discussions it was apparent
that after the P-Cr system was exhausted (at around 30 seconds) the
glycolytic system was the major contributor to the energy system. Fast
twitch (type II A) with mitochondria for metabolising glucose, re-using
lactates and pyruvates would be the muscle of choice to provide the athlete
running the 800m as the event is usually over before the Type II A muscles
are used up and Type I muscles must be used. Usually the Type II A fibres
last for about 3 minutes if I recall the posts. The reason I conclude that
Type II A muscles fibre are preferable to Type I is that the force
generated by these muscles is significantly higher and the rate of force
development is greater also making athletic endevour faster and more
explosive. Further more in post from about a year ago around the Weyand
2001 study it was proposed as part of that study that the bodies ability to
maintain (with out fatigue) strength to rebound the landing forces was what
made athletes running at top speed run at that speed. Stronger athletes
were able to maintain top speed running for longer and had longer stride
lengths thus covering the ground faster. Thus to be able to run faster for
longer, the athlete should build strength but not at the expense of
increased body mass (relative strength). Low volume higher intensity
(defined as % of 1RM in this instance) would be beneficial in maintaining
off season strength gains without stimulating inappropriate mass building
hypertrophy. This was why I suggested the low volume high % of 1RM (80% to
85% perhaps 90% in some cases) programme.
Brian's second question about Tabata protocols adapted to strength training
or running for that matter, was not that silly a question. Given the
"anaerobic" demands on the glycolitic system during the 800m run training
the body in a style that challenges the body to adapt to high lactate build
up (which repeat high intensity (this case defined as a % of sprint speed or
a 15RM) training may help the body adapt to endocrine system to deal with
the onset of acidosis (thus improve lactate formation, H+ ions from the
cells to mitochondria(
extra cellular fluid and blood. Essentials of Strength Training and
Conditioning states "Accordingly, the contribution of conditioning to
optimal performance can be realised only if intensity is maximal" High
intensity training (through Tabata style protocols) may be beneficial. Sure
hill sprints and weight vest running (as I alluded to in my previous post)
may add intensity to the training and are useful, however are they optimal
on their own. A system of lifting a 15RM for 8 to 12 reps in a front squat
(or similar full body training) for a 20 seconds followed by 10 seconds rest
for eight sets (4 minutes total time) was popularised by coach Dan John and
nick-named Tabata style lifting. This type of training seems to stimulate
strength and glycolytic adaption in a very short training period (short to
maintain intensity). It may also improve capiliarization of the muscle
tissue which may improve extra cellular transfer of H+ to the blood. "This
indicates that resistance training results in alterations to lactate
response similar to those from Aerobic training (42, 60, 110)" from
Essentials of Strength Training and Conditioning which also states "The high
intensity and low volume seen in power lifting is associate with no change
or a decrease in capillary density due to the dilution effects eiifecs of
muscular fibre hypertophy conversely, training of low intensity with high
volume such as that used by body builders, may actually increase
capilliarization.
for capiliarization and a good counter point to the low volume strength
training I offered. Brians 800m running and speed drills (e.g. 600m
sprints) may contribute to improved capiliarization and adaption to lactate
metabolism, but adding a strength component that does this with light loads
may be beneficial. One would have to make sure that this does not stimulate
hypertrophy or this protocol may be counter productive.
The question in all of this is how to get the results by combining running
training and gym work. I think finding a strategy that helps Brian not over
reach too close to the competition is helpful. In my opinion maintain
strength with low volume high % of 1RM (80 to 85) in the build up I have
shown. its probably a workout that is over in 20 minute and either a
second movement can be performed or Brian can leave the gym (probably
feeling like more is possible). I would not use Tabata type protocols in
the week before a race, even if they only last 4 minutes they exhaust one
(my personal experience) for days, if Tabata style is to be included then in
the weeks preceding the competition, to allow this training to improve
capilliarization and facilitate lactate & energy system endocrine changes.
Tapering into the competition I would do the last session e.g the squat
session to 85% (90% if easy) of 1RM on the Tuesday and no more gym the rest
of the week. Technical runs and stride through etc for running and at low
volumes also.
I'd appreciate some feed back on my suggestion and my logic for training in
the weight room for Brian. Paul I would like to understand your reasoning
with regards to your recomendation to Brian, as you seem to have significant
experience in training runners. This way I can learn more.
Best Regards
Nick Tatalias
Johannesburg
South Africa
On 12/01/2008, sregor99 <paulr99@gmail.
>
> --- In Supertraining@
> "itsmeyoungb" <howmanyukno@
> wrote:
>
> > I just finished my last cycle for pre season lifting and now it is
> > time for me to taper down kind of because in three weeks it will be
> > time for me to start competing. I am very please with where I am at
> > and I think that this is the strongest I've been over all.
> >
> > I was thinking maybe a Tabata session once a week would be good or it
> > could be my last workout before the meet that week and maybe two
> > heavy lifting sessions early in the week. Just an idea.
> >
> > Thank You,
> > Brian Archield
> > Tampa,Florida USA
>
> Brian, with all due respect, why on earth would you consider
> doing 'Tabata protocol' training when you're an 800 metre runner? For
> goodness sake, get outside on the track or do some hills. Get a decent
> 800 metre track training program and forget about the trivia.
>
> And don't lift heavy in-season. You're a middle distance runner not a
> freakin' powerlifter! Do heavy stuff pre-season if you want to, and
> power train in-season if you want to do weights. 60%1RM max explosive,
> plyos, and no more.
>
> Paul Rogers
> Gympie, Australia
>
>
>
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