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
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
- 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 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 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
- 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
- Two great research articles on everything relating to Ironman Triathletes - Click Here and here
