A set of exercises for endurance and strength development

Author: Timko Ilya - the ruler of the entire site and fitness trainer | more details >> Rod. 1984 Trained since 1999 Trained since 2007. Author and creator of the site tvoytrener.com. CCM in powerlifting. Champion of Russia and South Russia according to AWPC. Champion of the Krasnodar region according to IPF. 1st category in weightlifting. 2-time winner of the Krasnodar Territory championship in t/a. Author of more than 700 articles on fitness and amateur athletics. Author and co-author of 5 books.

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(become an author) Date: 2013-11-10 Views: 51,571 Rating: 5.0

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Let's consider, for example, a fairly common case in the hall. Two guys are training. Both bench press 80 kg for 10 reps. One of them, although a newcomer, is still strong. And the other has been training for 3 years and has only now reached a bench press of 80 kg for ten repetitions.

So, the beginner barely presses these 80 kg 10 times with the first approach. The second approach he does is not just 10 or 9 repetitions, but 6 repetitions. And the third approach is 4 repetitions.

And an experienced athlete presses 80 kg with the first approach, also 10 times, and also with all his might. But on both the second and third approaches he also presses 10 times! Is this a familiar picture? )) With this example, I clearly showed you the manifestation of strength endurance.

Strength endurance is the ability of muscles to produce maximum force for a long time, without significant loss in the strength of muscle contractions.

From this definition it is clear that strength endurance manifests itself only in the case of heavy weights and significant muscle contractions. If the weights are small, and the muscles contract far from full power, then it is more correct to talk about general endurance. But that's a completely different story.

I think that in general terms you have understood what strength endurance is. It represents the simultaneous manifestation of such motor qualities as strength and endurance. Now we need to figure out why some have more and others have less.

It is no coincidence that I took a beginner and an experienced athlete as the example described above. The fact is that strength endurance directly depends on the length of training. More precisely, the factors limiting it depend on the length of training.

Strength endurance

Strength endurance

- the ability to implement large force impulses during the required load period with a slight difference between the maximum possible and realized force impulse [1]. Or, in other words, it is the ability to withstand fatigue when working at almost maximum power for up to 3-4 minutes, performed primarily due to anaerobic-glycolytic energy supply.

From this definition it is clear that strength endurance manifests itself only in the case of heavy weights and significant muscle contractions. If the weights are small, and the muscles contract far from full power, then it is more correct to talk about general endurance.

Strength endurance training depends on the load characteristic of a particular sport and should take into account the level of special load “above average” and the maximum number of repetitions.

Run

This exercise is probably the most common. Many people simply underestimate it or do it wrong. Here's what you need to keep an eye on:

1. The body must have time to recover. Running every day is not recommended. The best option is every other day. However, you shouldn’t take a break for more than two days either.
2. There should be enough breathing, so watch this carefully.
3. If you are a beginner and have not run before, it is better to start with walking. This, by the way, is also a very useful activity, thanks to which strength endurance is excellently developed. Race walking is even included in the list of disciplines of the Olympic Games. The main thing is to maintain a fast pace. Then you can go to light jogging for literally five minutes a day, gradually increasing the time.
4. Cardio training should have varying intensity. At first we run slowly, accelerate and slow down again.

Factors influencing strength endurance

• Creatine phosphate reserve in muscles
  . This is perhaps the most important factor. After all, it depends on whether creatine phosphate remains in your muscles or not whether you can do another repetition. Over time, the body itself begins to increase creatine reserves in response to physical activity. In addition, you can increase creatine reserves in muscles by using a supplement such as creatine monohydrate.

• The rate of restoration of creatine phosphate reserves
  .
  The fact is that the more trained the body, the more creatine phosphate the muscles store and the faster they restore its reserves. This adaptation is the body’s response to systematic strength training. And the rate of creatine phosphate recovery directly affects how many repetitions you can do in the next approach. Read more:
  recovery after training.

• Intermuscular coordination
  . It is higher for experienced athletes. That is, the more coordinated your muscle work is during the exercise, the less energy you spend. This means you can do more repetitions and recover faster. This muscle coordination also develops over the years.

• Innervation of muscles
  . Muscle innervation is a network of motor neurons that wraps around your muscles and transmits signals to them from the brain. The better and stronger the innervation, the stronger and longer the muscles can contract, since brain impulses are better transmitted. I’m exaggerating a little, but the gist is something like this (may physiologists forgive me). Innervation of muscles also develops with increasing training and is the body’s response to physical activity.

As you can see for yourself, all the factors that determine the degree of strength endurance directly depend on your training experience. Just practice and over time you will get the hang of it.

How to choose the right load?

A strength training program for beginners aims to strengthen the foundations of the entire body or build these foundations.

As in any activity, you can’t overdo it with power loads. You should exercise every other day. It is wrong to pay attention to one area (for example, the gluteal muscles), you need to work on everything. The lesson should be based on basic exercises; you should not include more than 5 types in one workout. The trainer always makes sure that the beginner performs the tasks correctly, so that exactly those muscle groups that the exercise involves are loaded. Warm-up required!

Usually, beginners choose a set of the following exercises:

- hyperextension;

— twisting (press);

- exercises with a barbell;

- pull of a vertical block to the chest;

- seated/bench press.

Of course, this is the simplest strength training program. It's perfect for beginners. The load is moderate, but with the right approach, the result will not take long to arrive.

Methods for developing strength endurance

Basic Strength Training Methods, Goals, Trainable Forms of Strength, and Applications

Strength endurance is a complex, complex physical quality and is determined both by the level of development of vegetative functions that provide the necessary oxygen regime of the body, and by the state of the neuromuscular system. When working with near-maximum muscle efforts, the level of its development is determined primarily by maximum strength. With a decrease in the amount of work effort, the role of vegetative support factors increases. The boundary of the transition of work with a predominance of “strength” or “vegetative” factors in sports practice is considered to be a load with an effort of 30% of the individual maximum.

Therefore, the development of strength endurance should be carried out comprehensively, based on the parallel improvement of autonomic systems and strength abilities.

When working with high power, the manifestation of strength endurance is specific and depends on local muscle training in a chosen sport or in professionally applied motor actions, despite the fact that it is provided by the same bioenergetic mechanisms. This is why the strength endurance of, for example, gymnasts, swimmers, wrestlers, runners or boxers will vary significantly. It also differs among representatives of different professions.

The main method of developing strength endurance is the method of repeated efforts with the implementation of various methodological techniques. However, the difficulty of developing this motor quality also lies in the possible negative interaction of the effects of training exercises aimed at improving the factors that ensure the manifestation of this quality.

Increasing the effectiveness of training loads is associated primarily with an analytical approach to their use, that is, with the use in one training session of such exercises and their complexes that have a selective, targeted effect on the “leading” factors, and the combination of which within one training session gives positive delayed increase in performance.

Local muscular endurance depends primarily on bioenergetic factors. As is known, high power of muscle activity is associated with the alactic anaerobic mechanism of energy supply. Therefore, the ability to increase the duration of local power work is associated with an increase in the power and capacity of this process.

With intense continuous power work lasting more than 10 seconds, a significant depletion of intramuscular phosphagen energy sources occurs. To ensure work lasting more than 10 seconds, the glycolytic anaerobic mechanism is activated. The lactate that accumulates in the muscles and blood negatively affects both the manifestation of the maximum power of muscle effort and the duration of work, and, ultimately, the increase in strength abilities. Adaptation of the body to local strength work under conditions of strong acidotic shifts is the second direction of improving strength endurance.

At the same time, lactate that accumulates in muscles during intense work can be eliminated directly in working skeletal muscles (in aerobic - “red” muscle fibers), in the liver, as well as in the heart muscle, for which it is an excellent “fuel”.

Therefore, two main methodological approaches

for analytical improvement of strength endurance.

First approach

is to improve the phosphagen energy supply system through:

• increasing the power of the anaerobic alactic process;
• expansion of anaerobic alactic capacity (increasing the volume of intramuscular energy sources);
• increasing the efficiency of realizing the existing energy potential by improving the technique of working movements.

Second approach

to the development of strength endurance during muscular work under conditions of anaerobic glycolysis lies in improving the mechanisms for compensating for unfavorable *acidotic changes due to:

• increasing the buffer capacity of the blood;
• increasing the oxidative capacity of the body, that is, its aerobic capacity.

Examples

1. To increase maximum anaerobic power, exercises with weights of 30-70% of the maximum are used with a number of repetitions from 5 to 12 times. They are performed at random rest intervals until recovery. The number of approaches is determined empirically - until the power of the work performed is reduced. In this case, up to 6 approaches are usually planned.

• To increase anaerobic alactic capacity and increase the efficiency of using energy potential, exercises with weights up to 60% of the maximum with a number of repetitions from 15 to 30 times are used. Perform 2-4 approaches with a rest of 3-5 minutes. During work, constant monitoring of the technique of performing exercises is necessary.
• To improve compensatory mechanisms and adapt to work under conditions of strong acidotic changes in the body, no more than 4 approaches are performed per

high tempo with weights from 20 to 70% of the limit with the number of repetitions “to failure”. With large rest intervals (5-10 minutes), the work will be aimed primarily at improving anaerobic glycolytic performance, and at relatively short intervals (1-3 minutes) - at depleting anaerobic intramuscular resources and improving anaerobic glycolytic capacity.

• Increasing the oxidative capabilities of the neuromuscular system is improved in aerobic exercises aimed at improving general endurance: in uniform long running, interval running, swimming, rowing, skiing, etc.

Training for the development and improvement of strength endurance can be organized either in the form of sequential application of series of each selected exercise, or in the form of “circuit training” when one set of selected exercises is performed sequentially in each circuit. In total, there can be several such “circles” in a workout with strictly regulated exercise parameters. The number and composition of exercises, as well as the number of “circles” depend on the level of preparedness of the students and the goals of the training. “Circular” training is most effective at the stages of basic (general physical) training for athletes, or at the stages of using general developmental exercises in professional applied training.

Jumping rope

A lot of positive effects can be noticed simply by doing exercises with a skipping rope. The muscles of the abs, buttocks, shoulders, thighs, and hands work intensively. Fat is quickly burned, figure, coordination and the condition of the heart and blood vessels improve.

A few simple rules:

- when you jump, you need to push off the floor with your entire foot;

— to achieve the desired effect, it is recommended to jump for at least 15 minutes;

- jumping on one leg will help improve the result; legs should be alternated periodically.

Sports nutrition for the development of strength endurance

Author: Dmitry Yakovina

In order to develop any physical qualities, they must first be trained. However, an important aid to the training process is nutritional support for the body, which includes both following a diet that provides the body with everything it needs, and taking biologically active substances, of which there are either very few or none at all in traditional nutrition.

And so, what nutritional supplements can help improve the body’s performance and delay muscle failure. The most studied and proven effective are creatine, beta-alanine, and citrulline.

Taking creatine as a supplement increases its stores in the muscles. Muscle fibers under load receive more means of transporting the phosphate group (P) to the myofibrils, where it is used to restore ATP.

Thanks to this, the number of repetitions performed during the approach increases, simply because the ability of the muscle cell to supply itself with energy increases.

The longer a muscle cell is able to maintain a high level of energy supply, the longer it can exhibit high performance. Creatine provides the greatest benefit during high-intensity exercise lasting less than one minute. Beta-alanine is taken to increase a substance called carnosine in muscle cells.

Carnosine is a dipeptide that has a wide range of functions, but the most important thing for us is that it allows muscle cells to function longer.

Carnosine is a buffer that neutralizes hydrogen ions released during exercise. Muscle cells synthesize carnosine from beta-alanine and the amino acid L-histidine. Our body contains a lot of L-histidine, but only a limited amount of beta-alanine. This makes the case for taking beta-alanine supplements. Taken as a supplement, it increases carnosine synthesis by 60 to 80 percent. Beta-alanine brings the greatest benefit during exercise lasting more than one minute, that is, when the degree of acidification by hydrogen ions is quite high.

Citrulline is included in many pre-workout complexes, and is also found separately, even in regular pharmacies. Citrulline has already established itself as a means of increasing performance and accelerating recovery after exercise. The effect of its use is based on the fact that citrulline promotes the utilization of urea and lactic acid during physical activity and accelerates the resynthesis of ATP and creatine phosphate.

Studies have shown that the use of the above supplements leads to an increase in the time of active muscle work, when the main mechanism for their energy supply is glycolysis, that is, the same regime that is practiced in bodybuilding, powerlifting, kettlebell lifting and Russian bench press.

There is a fairly abundant base of scientific research regarding these substances. I would like to dwell on some of them in order to reveal a number of nuances of their use and show that the mechanism of action of creatine, beta-alanium and citrulline on the body is broader than listed above, but all this benefits progress.

Creatine increases strength endurance and body mass

Creatine supplements are popular among strength athletes, but one of the side effects of creatine—weight gain—has minimized its popularity in endurance sports. Not much research has been done on the effects of creatine on endurance athletes, and there have been several studies that have shown conflicting results.

Researchers from Kingston University and the University of Tasmania (Australia)

studied the effect of creatine on the endurance of high-level rowers. Before the start of the experiment, 16 subjects took part in tests of three load intervals - lasting 90, 150, and 300 seconds. Athletes performed each interval at the highest possible intensity followed by full recovery between intervals. The experiment participants were divided into 2 groups. One took creatine monohydrate 5 g four times a day, the other took a placebo. After 5 days, the athletes repeated the three-interval tests at maximum intensity.

After a four-week break, when the level of creatine concentration in the muscles returned to normal, the groups of subjects switched roles. As a result, athletes receiving creatine gained an average of 2 kg of weight in 5 days, while the weight of those taking placebo remained unchanged. Creatine also improved athletes' performance in three-interval tests. In the 90-second test, those taking creatine completed 16% more work compared to the placebo group, 14% more in the 150-second test, and 7% more in the 300-second test.

As you can see, with increasing loading time, the role of creatine phosphate decreases, but in the time range of powerlifters and bodybuilders, creatine supplements significantly increase muscle endurance and training intensity. However, muscle mass also increases. This is a desirable result for bodybuilders, but not for runners, for whom every extra kilogram results in a decrease in performance. The same applies to wrestlers, boxers, weightlifters, powerlifters (except heavyweights), for whom muscle growth is not always desirable due to the transition to a heavier category. What Causes Weight Gain? Research shows that most weight gain with short-term creatine supplementation is due to water retention.

Eric Hultman

found that with an increase in creatine reserves in muscles, urine volume tends to decrease. With long-term use, most weight gain is due to increased muscle mass due to increased intensity and quality of training. Water retention in the body occurs at high loading doses - 20-30 g per day. When taking 6 g of creatine per day, the subjects gained only 0.5 kg in 5 days. Researchers have found that low loading doses over a long period of time can be just as effective as high loading doses. It was found that taking 3 to 6.5 g of creatine for 30 days increased muscle creatine concentrations to a level comparable to taking 20 g per day.

In this case, there is a slight increase in weight and water retention. Thus, creatine monohydrate can be used by runners and weight-limited athletes to increase training intensity and improve endurance. The most optimal way to take it is about half a gram six times a day.

It is widely believed that creatine negatively affects kidney function. But nearly 2 decades of widespread creatine use and hundreds of published studies have provided ample evidence that long-term creatine use does not pose a threat to kidney health. For example, a study conducted on 175 patients diagnosed with amyotrophic lateral sclerosis, which causes damage to motor neurons in the brain and spinal cord. For 310 days, one group received creatine monohydrate, the other received a placebo. (Preliminary animal studies have found that creatine supplementation may delay the progression of this disease.) The researchers carefully monitored patients for any signs of side effects, particularly kidney function, but found no significant differences between the groups.

Given that the group took 10 grams of creatine per day—triple the amount athletes need to saturate their muscles with creatine—this study provides strong evidence of the safety of long-term creatine supplementation for athletes. Another, even longer study of 98 football players taking creatine for 6 to 21 months also found no differences in metabolism or kidney function between groups taking creatine for varying durations and a control group taking placebo.

Creatine accelerates muscle recovery in endurance athletes.

Endurance athletes recover better when they take creatine supplements. This relationship was discovered by scientists from the Taiwanese Graduate Institute of Nutritional Sciences and Education.

. Creatine supplements reduce the damage caused to muscle fibers by endurance work, the Taiwanese wrote in an article published in the European Journal of Nutrition.

This is not the first study to confirm the effectiveness of creatine supplements for endurance sports. Creatine in combination with glycerol increases the level of cellular hydration, which can be useful during endurance training against the background of increased thermogenesis. When combined with beta-alanine, creatine helps improve endurance. Creatine helps muscle cells absorb more glucose.

And these are just some of the properties of creatine. One concern is that athletes may gain weight as a result of taking creatine, but using low dosages can be beneficial. However, not much is known about the effects of creatine on the metabolism of endurance athletes. The study by Taiwanese scientists involved 12 well-trained male students. The students took 12 grams of creatine daily for 15 days before and immediately after 60-minute workouts that were performed at 65-70% of their maximum heart rate. The researchers repeated the procedure, but the students received a placebo instead of creatine.

Before, during and after the training session, the researchers analyzed the composition of the subjects' urine and blood. They found that creatine supplementation kept urinary 3-methylhistidine (3-methylhistidine) and nitrogen concentrations low. 3-methyl histidine and urea are indicators of muscle fiber damage. When protein is destroyed, the concentration of ammonia in the blood increases. The body neutralizes ammonia through a chemical reaction that converts glutamate to glutamine. Because researchers observed lower levels of glutamine in athletes, they hypothesized that creatine reduces the breakdown of protein structures during exercise.

“From a metabolic perspective, creatine has the following benefits: It prevents muscle glycogen depletion and protein degradation, especially after endurance exercise,” the researchers conclude.

Creatine increases the amount of IGF-1 in muscles.

The muscle cells of men and women who train with weights produce more of the anabolic hormone IGF-1. If they take creatine, the production of this growth factor increases even more. Sports researchers from Canadian St Francis Xavier University

discovered this as a result of an experiment in which about 40 healthy twenty-year-old people took part.

All participants in the experiment performed strength training. Half of the subjects received creatine supplements, and the other half received a placebo. After 8 weeks of the experiment, the researchers measured the level of IGF-1 in the subjects' muscles. In the placebo group, levels increased by 54%, while in the creatine group the increase was 78%. IGF-1 has a strong anabolic effect. In athletes, IGF-1 stimulates protein synthesis in muscle cells, which is influenced by training, amino acids and, as we now know, creatine. There are different forms of IGF-1 in the body. Scientists suspect that there is a “bad” kind of IGF-1, which increases the risk of cancer, and a “good” IGF-1, which promotes muscle growth. Some athletes use IGF-1 injections, but researchers don’t know which form of it is “good” or “bad.”

The findings of Canadian scientists are not new. In 2004, a research group from the Belgian city of Leuven reported that creatine increased the production of IGF-1 in muscle cells. The experiment was carried out in a test tube. A year later, in 2005, the same researchers reported that they also found increased levels of IGF-1 in the muscle tissue of people who trained with weights.

Subjects in the Belgian experiment performed strength training and received 21 g of creatine daily for 5 days. Before each workout, they took a protein-carbohydrate shake. The effect is obvious. Three hours after training, when muscle recovery processes begin, the production of IGF-1 when taking creatine increases significantly. The Belgians also demonstrate in their paper that creatine increases the activity of the signaling molecules 4E-BP1 and p70-S6K in muscle cells.

From this they concluded that “creatine supplementation may stimulate muscle growth, but not through a rapid signaling response as seen after training and nutrition, but rather through a late cellular response involving IGF-1.” So we can say that creatine is not only a training booster, but an anabolic agent.