Whether training for a 5K or ultramarathon, all endurance athletes can benefit from some form of resistance training. This training manual, written by two leading US fitness authorities, outlines how endurance athletes can benefit from incorporating resistance training into their weekly schedule.
Finish Strong: Resistance Training for Endurance Athletes introduces the principles of resistance training to all forms of endurance athletes, such as runners, cyclists, swimmers and triathletes, in a way that will optimize their training and allow them to compete at a higher level. Most athletes realize that strength training is a vital part of a comprehensive training program, but many are unsure of where to start or how to integrate lifting weights into their already packed training schedule. This book not only gives them a starting point, but also a blueprint for how to structure training plans to maximize results and minimize injuries.
The book breaks down the importance of resistance training and strength development, and gives practical advice and training tips. Runners, swimmers, cyclists and triathletes now number in the millions, but the resources available to teach them how to integrate weight training into their programs are surprisingly limited. Finish Strong: Resistance Training for Endurance Athletes fills that void.
Author(s): Richard Boergers, Angelo Gingerelli
Edition: 1
Publisher: Bloomsbury Sport
Year: 2021
Language: English
Pages: 256
Tags: Finish Strong; Resistance Training for Endurance Athletes;
Cover
Half-title
Copyright
Title
Contents
1. Introduction
Try it our way
Too much fatigue and too little time
How to use the book
Author biographies
Section 1 – The Lowdown
2. The importance of resistance training
The body is always overcoming resistance
It doesn’t have to take all day
Developing strength while maintaining flexibility
Flexibility in training
3. How to avoid chronic and overuse injuries
4. Identifying problems through movement assessments
Types of movement assessment
5. Fixing movement dysfunctions with resistance and mobility training
Swimming issues
Cycling issues
Running issues
The fix
6. Common questions and concerns
Section 2 – The Moves
7. From sea to land – general strength-training principles
Progressive overload
General adaptation syndrome
8. There is no off-season!
Periodization
Phases of training
Off-season
Base & Build
Peak mileage
Taper
Planning to succeed
9. Movement is medicine – the importance of mobility exercise
Flexibility vs mobility
Mobility and aging
Mobility and cramping
Mitigating injuries with mobility exercises
Mobility exercises for swimmers
Mobility exercises for cyclists
Mobility exercises for runners
Soft tissue mobility work
10. Unlocking the secret to a stronger core with anti-rotation exercises
The function of the core in endurance sports
Understanding the ‘X’ kinetic chains
Upping the ‘anti’
The common core
11. The exercises that every endurance athlete needs to know
Foundation Exercises
12. All the right moves – an introduction to sport-specific exercises
13. Top 10 exercises for swimmers
Dumbbell Standing Reverse Fly
Cable Push/pull
Dumbbell Windshield Wipers
Clam Shells
Hip Thrust March
Dumbbell Alternating Chest Press
Cable Cross-pull – Low to High
Physioball Flutter Kicks
Dead bug Paloff Press
Shoulder Taps
14. Top 10 exercises for cyclists
Burpee
Valslide Body Saw
Dumbbell Renegade Row
Overhead Plate Circles
Lateral Lunge Press
Dumbbell Split Squat
Bench Pistol Squat
Single Arm Kettlebell Clean and Press
Lateral Plate Drag
Half Kneel Downward Cable Chop
15. Top 10 Exercises for runners
Step-ups
Leg Curls
Calf Raises
Dorsiflexion
Lat Pull-down
Barbell Inverted Row
Standing Overhead Press
Trap Bar Deadlift
Alternating Knee-to-chest
Rip Trainer March
Bonus Exercise: Short Foot Exercises
Section 3 – The Plan
16. Introduction to our training templates
Hallmarks of our system
How to use the training templates
The training phases
17. Training session templates
Off-season template
Base & Build template
Peak mileage template
Taper template
Home gym/travel template
Training load chart
Afterword
Exercise Index
Index
