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Strength: An Essential Element Of An Endurance Training Program

STRENGTH: AN ESSENTIAL ELEMENT OF AN ENDURANCE TRAINING PROGRAM STRENGTH IS DEFINED AS THE ABILITY OF YOUR MUSCULOSKELETAL SYSTEM TO GENERATE HIGH AMOUNTS OF FORCE. WHAT ARE MOTOR UNITS AND HOW DO THEY RELATE TO STRENGTH? A motor unit is defined as a nerve and all the muscle fibers stimulated by that nerve. Slow twitch=Endurance muscle fibers. Fast twitch=Explosive muscle fibers. It takes a stronger signal to recruit fast-twitch, or explosive muscle fibers. The goal is to train the body to be able to recruit both slow & fast twitch muscle fibers. The strongest athletes in any sport have the capability to recruit multiple motor units. WHEN MORE FIBERS FIRE, FORCE PRODUCTION& STRENGTH INCREASE. STRENGTH TRAINING IS ALSO IMPORTANT FOR INJURY PREVENTION BY INCREASING THE RESILIENCY OF SOFT TISSUE SURROUNDING AND SUPPORTING THE JOINTS. • It can correct muscular imbalances • Increases the joint's ability to absorb impact TRAINING STRATEGIES FOR INCREASING STRENGTH 1.) USE LARGE, MULTI-JOINT EXERCISES • Overhead press, FOODS FOR pullups, squats, cleans, deadlifts. STRENGTH 2.) PERIODIZE • Modify your weight training routine as the time of year changes. • Focus on a specific fitness goal for each period. 1.) EAT A TESTOSTERONE SUPPORTING DIET • Zinc, cholesterol, B vitamins, arachidonic acid. 3.) USE PROPER TIMING • Grass fed beef, oys- • Prioritize endurance workout ters, eggs, garlic, cold water fish, and Space strength workouts that target the same muscle group out by 48 hours. broccoli. 2.) AVIOD EXCESSIVE • Prioritize endurance CALORIE RESTRICTION, workout ALCOHOL, SOY, • Perform short and & CAFFEINE frequent or long and infrequent strength 3.) KEEP BLOOD AMINO ACID & GLYCOGEN workouts. LEVELS TOPPED OFF. HOW MUCH PROTEIN DO YOU NEED? 0.55 g/lb of protein will help most athletes maintain • The importance of a high total volume of protein is blown way out of propor- nitrogen balance. tion – to the detriment of your liver and kidneys. • To determine how much protein you actually should be getting, you need to be HERE'S HOW NITROGEN BALANCE WORKS: familiar with a term called “nitrogen balance." Nitrogen enters your body when you consume protein from food or amino acid supplements, and nitrogen exits your body in your urine as ammonia, urea, and uric acid (all the break- down products of protein) When the amount of protein you eat matches the amount of you use, you're in nitrogen balance. • The current US recom- mended dietary allowance for most people is 0.36 grams of protein per pound of body weight per day • If you're trying to exceed nitrogen balance for the purpose of putting on muscle, eat 0.68 g/lb per day. SUPPLEMENTS FOR STRENGTH • DEEP30 protein (whey) or LivingProtein (vegan) • Creatine • Carnitine Citrulline Beta-Alanine • Essential Amino Acids Concentrated Greens (to balance PH) GEAR FOR STRENGTH • Free Weights: barbells, dumbbells, kettlebells • Sandbags • Yoga Mat • Battle Ropes • Suspension Trainer • Gymstick • Access to a gym View Full Article at http://bit.ly/YBJBDE bengreenfieldfitness.com

Strength: An Essential Element Of An Endurance Training Program

shared by pacificfit on Sep 20
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Learn the real reason why 99% of endurance athletes move inefficiently, get injured and stay injured and constantly fight a frustrating and never-ending battle against their own bodies in Ben Greenfie...

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