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Explosive Training and 5km Run Time
Explosive Training and 5km Run Time
Rusko
J Appl Physiol 86:1527-1533, 1999.
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Explosive-strength training improves 5-km running time
by improving running economy and muscle power
LEENA PAAVOLAINEN,1 KEIJO HÄKKINEN,2 ISMO HÄMÄLÄINEN,1
ARI NUMMELA,1 AND HEIKKI RUSKO1
1KIHU-Research Institute for Olympic Sports; and 2Neuromuscular Research Center
Paavolainen, Leena, Keijo Häkkinen, Ismo Hä- training, whereas the development of maximal O2
mäläinen, Ari Nummela, and Heikki Rusko. Explosive- uptake (V̇O2 max) is not influenced as much (e.g., Refs.
strength training improves 5-km running time by improving 10, 16, 18, 22). These observations are mainly based on
running economy and muscle power. J. Appl. Physiol. 86(5): experiments in which heavy-resistance strength train-
1527–1533, 1999.—To investigate the effects of simultaneous
ing has predominated and the subjects have been
explosive-strength and endurance training on physical perfor-
mance characteristics, 10 experimental (E) and 8 control (C) previously untrained. However, proper strength train-
endurance athletes trained for 9 wk. The total training ing used simultaneously with endurance training may
volume was kept the same in both groups, but 32% of training also result in some improvements in strength perfor-
in E and 3% in C was replaced by explosive-type strength mance of endurance athletes (22, 35).
training. A 5-km time trial (5K), running economy (RE), Many endurance-sport events require high aerobic
Dynamometer Recovery Maximal Recovery MART 20-m and 5J Recovery Submaximal Recovery 5K
test (10 min) aerobic (20 min) VMART test (10 min) running (10 min) V5K
Maximal power V20 m and CT REtrack 1 CVLs
isometric test Distance, m REtrack 2 CT, SR,
force V̇O2 max SL, Fz , Fy
LT
V̇O2 max , maximal O2 uptake; LT, lactate threshold; MART, maximal anaerobic running test; VMART , maximal velocity of the MART; 5J, 5
forward jumps; V20 m , maximal 20-m velocity; CT, contact time; RE, running economy; 5K, 5-km time trial; V5K , average velocity of 5K; CVL,
constant-velocity lap (200 m); SR, stride rate; SL, stride length; Fz and Fy , vertical and horizontal ground reaction force, respectively.
(V̇O2 max,demand ) by using the formula of the American College of vertical (Fz ) and horizontal (Fy ) components of the ground
Sports Medicine (1991) reaction force. Fz, Fy, and contact times (CT) were recorded by
a microcomputer (Toshiba T3200 SX) by using an AT Codas
V̇O2 (ml · kg⫺1 · min⫺1) analog-to-digital converter card (Dataq Instruments) with a
sampling frequency of 500 Hz. Stride rates (SR) were calcu-
⫽ 0.2 · v (m/min) ⫹ 0.9 · grade (frac) · v (m/min) ⫹ 3.5
lated by using CTs and flight times (FT) [1/(CT ⫹ FT)] and
where v is the speed of the treadmill, grade is the slope of the stride lengths by using velocity and SRs (V/SR). Each run
treadmill expressed as the tangent of the treadmill angle with included four to six contacts on the force-platform system.
Table 3. V̇O2 max,demand , V̇O2 max , and LT in the experimental and control groups in the maximal aerobic power test
on the treadmill before and after 3, 6, and 9 wk of training
Experimental Group (n ⫽ 10) Control Group (n ⫽ 8)
Variable Before After 3 wk After 6 wk After 9 wk Before After 3 wk After 6 wk After 9 wk Interaction
V̇O2 max,demand , ml · kg⫺1 · min⫺1 67.7 ⫾ 2.8 68.4 ⫾ 3.1 68.9 ⫾ 2.8 70.2 ⫾ 2.5* 68.3 ⫾ 3.1 68.4 ⫾ 3.6 68.9 ⫾ 2.8 69.2 ⫾ 3.1 NS
V̇O2 max , ml · kg⫺1 · min⫺1 63.7 ⫾ 2.7 63.9 ⫾ 1.9 63.4 ⫾ 3.7 62.9 ⫾ 3.2 65.1 ⫾ 4.1 65.3 ⫾ 5.9 67.1 ⫾ 4.1 68.3 ⫾ 3.4† P ⬍ 0.05
LT, ml · kg⫺1 · min⫺1 47.3 ⫾ 3.3 47.9 ⫾ 2.5 47.8 ⫾ 3.4 48.1 ⫾ 3.5 48.9 ⫾ 4.5 48.9 ⫾ 3.3 49.1 ⫾ 2.1 49.3 ⫾ 2.8 NS
Values are means ⫾ SD. V̇O2 max,demand , peak uphill running performance; NS, not significant. * Significantly different from before, P ⬍ 0.05.
† Significantly different from before, P ⬍ 0.01.
STRENGTH TRAINING IMPROVES 5-KM RUNNING PERFORMANCE 1531
Table 4. F, V20 m , and 5J in the experimental and control groups before and after 3, 6, and 9 wk of training
Experimental Group (n ⫽ 10) Control Group (n ⫽ 8)
Variable Before After 3 wk After 6 wk After 9 wk Before After 3 wk After 6 wk After 9 wk Interaction
F, N 4,094 ⫾ 891 4,123 ⫾ 913 4,226 ⫾ 987 4,385 ⫾ 1,132§ 3,899 ⫾ 635 3,712 ⫾ 362 3,651 ⫾ 498 3,396 ⫾ 648 P ⬍ 0.01
V20 m , m/s 7.96 ⫾ 0.57 8.05 ⫾ 0.53 8.11 ⫾ 0.51 8.23 ⫾ 0.54†,§ 8.28 ⫾ 0.35 8.21 ⫾ 0.38 8.14 ⫾ 0.21* 8.08 ⫾ 0.31* P ⬍ 0.001
5J, m 12.47 ⫾ 0.90 12.60 ⫾ 0.85 12.86 ⫾ 0.95† 13.04 ⫾ 0.83‡,§ 13.17 ⫾ 0.46 13.08 ⫾ 0.59 13.10 ⫾ 0.47 12.95 ⫾ 0.50* P ⬍ 0.001
Values are means ⫾ SD. F, maximal isometric strength. * Significantly different from before, P ⬍ 0.05. † Significantly different from before,
P ⬍ 0.01. ‡ Significantly different from before, P ⬍ 0.001. § Significantly different from control group, P ⬍ 0.01.
1532 STRENGTH TRAINING IMPROVES 5-KM RUNNING PERFORMANCE
17, 18). The finding that no changes took place in the ning and also allows improvements in VMART. Moreover,
circumferences of the calf and thigh muscles in our these results are in line with previous observations
endurance athletes during the present training period that VMART is influenced by the interaction of neuromus-
supports this suggestion. cular and anaerobic characteristics and that VMART can
The rationale for this study was based on the hypoth- be used as a measure of muscle power (37, 38).
esis (see Fig. 6) that endurance performance and peak Another possible mechanism for the improvement in
treadmill running performance are influenced not only the 5-km running performance seemed to be related to
by aerobic power and RE but also by the so-called RE. It has been reported (24) that heavy-resistance
muscle power factor, which is related to neuromuscular strength training improved RE of female distance
and anaerobic characteristics (e.g., Refs. 12, 31). This runners. The importance of the neuromuscular charac-
hypothesis is supported by the present findings that teristics in determining RE and thereby running perfor-
the correlation between the improvements in V5K and mance has recently been pointed out also by Dalleau et
in V̇O2 max,demand were associated with the changes in al. (8). They showed that the energy cost of running is
both RE and VMART. An interesting finding that sup- significantly related to the stiffness of the propulsive
ports the muscle power factor was that, although the leg, which is also demonstrated by the present decrease
improvements in the neuromuscular characteristics in the CTs of CVLs and increase in V20 m and 5J in the E
(V20 m, 5J, CTs of CVLs) did not correlate directly with group. It has been suggested (9) that the 5% decrease in
the changes in 5-km running performance, they corre- the energy cost of running explains an improvement in
lated with VMART, which was associated with improved the distance running performance time of ⬃3.8%. This
V5K. During both the MART and 5K, the athletes had to is in line with the results of the present study, in which
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