EVIDENCE-BASED PRACTICAL ADVICE FOR ENDURANCE ATHLETES

Strength, conditioning and flexibility

Correctly targeted strength and conditioning training can dramatically enhance endurance. This section provides information on all aspects of conditioning work that will not only boost your performance, but also help prevent injury.

Swim-strength training: don’t be left high and dry!

in Strength, conditioning and flexibility

James Marshall looks at strength training for swimmers, and explains why there’s more to it than meets the eye… Most serious swimmers and triathletes follow highly detailed training plans for their swimming sessions. This includes common principles of training such as progression, recovery, adaptation and tapering for competitions. Unfortunately, in my experience, very few apply... MORE

How do creatine and phosphate actually work?

in Strength, conditioning and flexibility

Muscle cells use creatine primarily to form creatine phosphate, a high-octane chemical which provides the energy needed for short, fast efforts. Creatine phosphate does this by ‘donating’ its phosphate to a chemical called ADP; this forms ATP, which provides the energy for all work done by muscle cells.  In addition to supplying energy, creatine phosphate... MORE

Weight training: the Romanian deadlift exercise

in Strength, conditioning and flexibility

How to perform the single-legged Romanian deadlift Muscles involved: Hamstrings, gluteal group, erector spinae group, transversus abdominis. Benefits: Increased lower back and gluteal strength. Functional anatomy: This is a variation on traditional barbell exercises. The pelvic stability of the athlete is strongly challenged as the exercise is performed on only one leg. As you lean... MORE

Weight training: the dumbbell pullover

in Strength, conditioning and flexibility

This exercise strengthens soft tissue, reducing the risk of injury Muscles involved: sides of upper back (latissimus dorsi), backs of shoulders (posterior deltoids), backs of upper arms (triceps).Joint motion: shoulder extension. Sports applicability: sports involving an overhead hitting/throwing motion, eg tennis, the javelin and football throw-in. Conditioning benefits General. The supine straight arm dumbbell pullover... MORE



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