Aspire Sports Lab
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Aspire Sports Lab's training philosophy is based on science. The power of Strength and Conditioning (S&C) in Endurance Sports is often underutilized. Endurance athletes, especially recreational, often leave strength training for gym goers and athletes who participate in shorter duration activities. This is a huge mistake and athletes competing in all race lengths need to include S&C, as well as mobility and technique emphasis into their training programs. 

Below is a list of academic, peer reviewed articles and studies showing the evidence behind Aspire Sports Labs unique take on Endurance Training.

High-Intensity Interval Training and Strength Training
  • Short, intense exercise training induces metabolic and performance adaptations comparable to traditional endurance training - Click here to read the study
  • High-Intensity Interval Training using body weight can yield the same results, or better, versus traditional resistance training in less time - Click here to read the study
  • Explosive-strength and endurance training improves 5K time in well-trained endurance athletes without changes in their VO2 max. This improvement was due to improved neuromuscular characteristics that were transferred into improved maximal anaerobic velocity  and running economy - Click here to read the study
  • High-intensity intermittent training may improve both anaerobic and aerobic energy supplying systems significantly. It also increases VO2 max and and anerobic capacity - Click here to read the study
  • High-intensity Kettlebell training can improve heath and aerobic performance - Click here to read the study
  • Sprint interval training group demonstrated significant improvements for fat%, systolic blood pressure, low-density lipoprotein, fasting insulin, peak VO2 and peak power and ventilatory threshold (P < 0.01) when compared with continuous aerobic training - Click here to read the study
  • Heavier loads versus lighter loads stimulates maximal strength development - Click here to read the study
High Fat Diet for Endurance Athletes
  • Fat Utilization is higher in trained endurance athletes versus untrained men, even when athletes are at the same relative intensities (VO2 max). Click here to read the study
  • Fat oxidation increases in trained muscles. Click here to read the study
Heat Acclimatization
  • Heat acclimatization improves VO2 max, time-trial performance, power output at lactate threshold, in cool or warm environments, increases plasma volume, and increase maximal cardiac output. - Click here to read the study
Pose Running
  • Pose running reduces eccentric loading of the knee - Click here to read the study
  • 2400 m Time Trial performance decreased by 24 seconds in pose runners versus only 3 seconds in heel-to-toe runners. No running economy difference was seen in either group - Click here to read the study
Running
  • Landing on the forefoot reduces impact forces to nearly zero compared with 2.4x body weight when landing heel first - Click here to read the study
  • Running backwards improves running economy - Click here to read the study
Ironman Research
  • Two great research articles on everything relating to Ironman Triathletes - Click Here and here
Aspire Sports Lab is one-on-one strength and conditioning and group fitness facility in Oakland Park, Florida. We offer personal training, athletic training, sports performance, Crossfit, bootcamp, group training and online personal training services that coaches athletes through individualized training plans. We are an affiliate of CrossFit, Inc and located in Oakland Park, FL. Each training program is customized for each individual based on their race and sport of choice. We also offer customized online athletic programming as well as corporate wellness events, corporate wellness initiatives, and employee events. We work with runners, triathletes, obstacle course racers, cyclists, military persons, golfers, mom, ironman triathletes, marathon runners, and more! We are located within minutes of Fort Lauderdale, Fort Lauderdale Beach, Pompano Beach, and Ft. Lauderdale.
Copyright © 2015
  • Programs
    • At Home
      • Individualized Coaching
    • Complimentary Intro Session
    • Personal Training
    • CrossFit
    • Corporate Wellness
    • Nutrition
  • Our Story
    • Coaches
  • Schedule/Pricing
  • Testimonials
  • Resources
    • Goal Setting
    • House Rules
    • The Aspire List
    • Aspire Approved
    • Research
  • Blog
  • Store
  • Contact
    • Survey
    • Employment
    • Cancellations
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