Ritva S. Taipale

Strength Training in Endurance Runners

This study examined effects of periodized maximal versus explosive strength training and reduced strength training, combined with endurance training, on neuromuscular and endurance performance in recreational endurance runners. Subjects first completed 6 weeks of preparatory strength training. Then, groups of maximal strength (MAX, n=11), explosive strength (EXP, n=10) and circuit training (C, n=7) completed an 8-week strength training intervention, followed by 14 weeks of reduced strength training. Maximal strength (1RM) and muscle activation (EMG) of leg extensors, countermovement jump (CMJ), maximal oxygen uptake (VO(2MAX)), velocity at VO(2MAX) (vVO(2MAX)) running economy (RE) and basal serum hormones were measured. 1RM and CMJ improved (p<0.05) in all groups accompanied by increased EMG in MAX and EXP (p<0.05) during strength training. Minor changes occurred in VO(2MAX), but vVO(2MAX) improved in all groups (p<0.05) and RE in EXP (p<0.05). During reduced strength training 1RM and EMG decreased in MAX (p<0.05) while vVO(2MAX) in MAX and EXP (p<0.05) and RE in MAX (p<0.01) improved. Serum testosterone and cortisol remained unaltered. Maximal or explosive strength training performed concurrently with endurance training was more effective in improving strength and neuromuscular performance and in enhancing vVO (2MAX) and RE in recreational endurance runners than concurrent circuit and endurance training.

Effect of resistance training regimens on treadmill running and neuromuscular performance in recreational endurance runners

Abstract The purpose of this study was to assess the effects of heavy resistance, explosive resistance, and muscle endurance training on neuromuscular, endurance, and high-intensity running performance in recreational endurance runners. Twenty-seven male runners were divided into one of three groups: heavy resistance, explosive resistance or muscle endurance training. After 6 weeks of preparatory training, the groups underwent an 8-week resistance training programme as a supplement to endurance training. Before and after the 8-week training period, maximal strength (one-repetition maximum), electromyographic activity of the leg extensors, countermovement jump height, maximal speed in the maximal anaerobic running test, maximal endurance performance, maximal oxygen uptake ([Vdot]O2max), and running economy were assessed. Maximal strength improved in the heavy (P = 0.034, effect size ES = 0.38) and explosive resistance training groups (P = 0.003, ES = 0.67) with increases in leg muscle activation (heavy: P = 0.032, ES = 0.38; explosive: P = 0.002, ES = 0.77). Only the heavy resistance training group improved maximal running speed in the maximal anaerobic running test (P = 0.012, ES = 0.52) and jump height (P = 0.006, ES = 0.59). Maximal endurance running performance was improved in all groups (heavy: P = 0.005, ES = 0.56; explosive: P = 0.034, ES = 0.39; muscle endurance: P = 0.001, ES = 0.94), with small though not statistically significant improvements in [Vdot]O2max (heavy: ES = 0.08; explosive: ES = 0.29; muscle endurance: ES = 0.65) and running economy (ES in all groups < 0.08). All three modes of strength training used concurrently with endurance training were effective in improving treadmill running endurance performance. However, both heavy and explosive strength training were beneficial in improving neuromuscular characteristics, and heavy resistance training in particular contributed to improvements in high-intensity running characteristics. Thus, endurance runners should include heavy resistance training in their training programmes to enhance endurance performance, such as improving sprinting ability at the end of a race.

Neuromuscular and Hormonal Responses to Constant and Variable Resistance Loadings

PURPOSE The purpose of this study was to investigate the acute effects of constant and variable resistance exercise on neuromuscular and endocrine responses during maximal strength and hypertrophic loadings. METHODS Thirteen young men (age = 28.4 ± 3.7 yr) took part in four loadings (maximal strength and hypertrophic loadings using both constant and variable resistance) in a counterbalanced order. Maximal strength loadings consisted of 15 sets of one repetition at 100% one-repetition maximum, and hypertrophic loadings consisted of five sets of 10 repetitions (initial load of 80% one-repetition maximum). Preloading, immediately postloading, 15 min postloading, and 30 min postloading tests consisted of maximal bilateral isometric leg press, venous blood samples (analyzed for total testosterone, growth hormone, and cortisol), and fingertip blood lactate samples. Concentric force and vastus lateralis, vastus medialis, rectus femoris, and biceps femoris EMG was recorded throughout each loading protocol and analyzed over 20° segments. RESULTS Force and quadriceps EMG was greater from 120° to 180° knee angle (P < 0.05) during variable resistance hypertrophic loadings. Larger increases in concentric quadriceps muscle activation and slower recovery in isometric force and muscle activation were observed during variable resistance hypertrophic loadings. Preloading to postloading serum total testosterone, growth hormone, and cortisol concentration increased during variable resistance hypertrophic loading, whereas during constant resistance loadings, only growth hormone increased (P = 0.051). During 30 min postloading, growth hormone and cortisol concentrations remained elevated after both hypertrophic loadings. CONCLUSIONS A greater level of neuromuscular fatigue and larger responses in serum hormone concentrations occurred after hypertrophic variable resistance loading. These findings indicate greater fatigability during variable resistance loading and that this fatigability influences acute hormonal responses.

Acute hormonal and force responses to combined strength and endurance loadings in men and women: the "order effect"

Purpose To examine acute responses and recovery of serum hormones and muscle force following combined strength (S) and endurance (E) loading sessions in which the order of exercises is reversed (ES vs. SE). Methods This cross-over study design included recreationally endurance trained men and women (age 21–45 years, n = 12 men n = 10 women) who performed both loadings. Maximal bilateral isometric strength (MVC), isometric rate of force development (RFD) and serum concentrations of testosterone (T), cortisol (C), growth hormone (GH), insulin-like growth factor 1 (IGF-1), binding protein 3 (IGFBP3) and sex hormone binding globulin (SHBG) were measured during and after both loadings. Results Both of the present combined (ES and SE) loadings led to a greater acute decrease in MVC in men than in women, while RFD was slightly affected only in men. Recovery of MVC and RFD to baseline was complete at 24 h regardless of the order of exercises. In men, neuromuscular fatigue was accompanied by increased C concentrations observed post SE. This was followed by decreased concentrations of T at 24 h and 48 h that were significantly lower than those observed following ES. GH response in men also differed significantly post loadings. In women, only a significant difference in T between ES and SE loadings was observed at post. Conclusion These observed differences in hormonal responses despite similarities in neuromuscular fatigue in men indicate the presence of an order effect as the body was not fully recovered at 48 h following SE. These findings may be applicable in training prescription in order to optimize specific training adaptations.

Acute Neuromuscular and Endocrine Responses and Recovery to Single-session Combined Endurance and Strength Loadings: “order Effect” in Untrained Young Men

Abstract Schumann, M, Eklund, D, Taipale, RS, Nyman, K, Kraemer, WJ, Häkkinen, A, Izquierdo, M, and Häkkinen, K. Acute neuromuscular and endocrine responses and recovery to single-session combined endurance and strength loadings: “Order effect” in untrained young men. J Strength Cond Res 27(2): 421–433, 2013—The purpose of this study was to investigate acute neuromuscular and endocrine responses and recovery to a single session of combined endurance and strength loading using 2 loading orders. Forty-two men were demographically matched to perform a single session of combined endurance + strength (E + S) or strength + endurance (S + E) loading. The strength loading was conducted on a leg press and included sets of power, maximal strength, and hypertrophic loads with an overall duration of 30 minutes. The endurance loading was conducted on a bike ergometer and performed by continuous cycling over 30 minutes at 65% of subject’s individual maximal watts. Both loading conditions led to significant acute reductions in maximal force production (E + S: −27%, p < 0.001; S + E: −22%, p < 0.001), rapid force produced in 500 milliseconds (E + S: −26%, p < 0.001; S + E: −18%, p < 0.001), and countermovement jump height (E + S: −15%, p < 0.001; S + E: −12%, p < 0.001), whereas no significant differences between the 2 loadings were observed. Maximal and explosive force production recovered after 48 hours after both loading conditions. Whereas no significant acute responses were found in concentrations of serum testosterone (T) and thyroid-stimulating hormone in the 2 loading conditions, concentrations of T were significantly reduced in E + S during recovery at 24 hours (−13%, p < 0.05) and 48 hours (−11%, p = 0.068), but not in S + E, and concentrations of thyroid-stimulating hormone significantly reduced after both loading conditions (24 hours: E + S, −32%, p < 0.001; S + E, −25%, p < 0.01; 48 hours: E + S, −25%, p < 0.001; S + E, −18%, p < 0.01). The loading conditions in this study showed that neuromuscular performance recovered already within 2 days, whereas endocrine function, observed particularly by decreased concentrations in serum T after the E + S loading order, remained altered still after 48 hours of recovery. These results emphasize the different needs for recovery after 2 loading orders.

Mixed Maximal and Explosive Strength Training in Recreational Endurance Runners

Abstract Taipale, RS, Mikkola, J, Salo, T, Hokka, L, Vesterinen, V, Kraemer, WJ, Nummela, A, and Häkkinen, K. Mixed maximal and explosive strength training in recreational endurance runners. J Strength Cond Res 28(3): 689–699, 2014—Supervised periodized mixed maximal and explosive strength training added to endurance training in recreational endurance runners was examined during an 8-week intervention preceded by an 8-week preparatory strength training period. Thirty-four subjects (21–45 years) were divided into experimental groups: men (M, n = 9), women (W, n = 9), and control groups: men (MC, n = 7), women (WC, n = 9). The experimental groups performed mixed maximal and explosive exercises, whereas control subjects performed circuit training with body weight. Endurance training included running at an intensity below lactate threshold. Strength, power, endurance performance characteristics, and hormones were monitored throughout the study. Significance was set at p ⩽ 0.05. Increases were observed in both experimental groups that were more systematic than in the control groups in explosive strength (12 and 13% in men and women, respectively), muscle activation, maximal strength (6 and 13%), and peak running speed (14.9 ± 1.2 to 15.6 ± 1.2 and 12.9 ± 0.9 to 13.5 ± 0.8 km Ł h−1). The control groups showed significant improvements in maximal and explosive strength, but Speak increased only in MC. Submaximal running characteristics (blood lactate and heart rate) improved in all groups. Serum hormones fluctuated significantly in men (testosterone) and in women (thyroid stimulating hormone) but returned to baseline by the end of the study. Mixed strength training combined with endurance training may be more effective than circuit training in recreational endurance runners to benefit overall fitness that may be important for other adaptive processes and larger training loads associated with, e.g., marathon training.

Acute Endocrine and Force Responses and Long-Term Adaptations to Same-Session Combined Strength and Endurance Training in Women.

Abstract Eklund, D, Schumann, M, Kraemer, WJ, Izquierdo, M, Taipale, RS, and Häkkinen, K. Acute endocrine and force responses and long-term adaptations to same-session combined strength and endurance training in women. J Strength Cond Res 30(1): 164–175, 2016—This study examined acute hormone and force responses and strength and endurance performance and muscle hypertrophy before and after 24 weeks of same-session combined strength and endurance training in previously untrained women. Subjects were assigned 1 of 2 training orders: endurance preceding strength (E + S, n = 15) or vice versa (S + E, n = 14). Acute force and hormone responses to a combined loading (continuous cycling and a leg press protocol in the assigned order) were measured. Additionally, leg press 1 repetition maximum (1RM), maximal workload during cycling (Wmax), and muscle cross-sectional area (CSA) were assessed. Loading-induced decreases in force were significant (p < 0.01–0.001) before (E + S = 20 ± 11%, S + E = 18 ± 5%) and after (E + S = 24 ± 6%, S + E = 22 ± 8%) training. Recovery was completed within 24 hours in both groups. The acute growth hormone (GH) response was significantly (p < 0.001) higher after S + E than E + S at both weeks 0 and 24. Testosterone was significantly (p < 0.001) elevated only after the S + E loading at week 24 but was not significantly different from E + S. Both groups significantly (p < 0.001) improved 1RM (E + S = 13 ± 12%, S + E = 16 ± 10%), Wmax (E + S = 21 ± 10%, S + E = 16 ± 12%), and CSA (E + S = 15 ± 10%, S + E = 11 ± 8%). This study showed that the acute GH response to combined endurance and strength loadings was significantly larger in S + E compared with E + S both before and after 24 weeks of same-session combined training. Strength and endurance performance and CSA increased to similar extents in both groups during 24 weeks despite differences in the kinetics of GH. Previously untrained women can improve performance and increase muscle CSA using either exercise order.

Acute neuromuscular and metabolic responses to combined strength and endurance loadings: the "order effect" in recreationally endurance trained runners.

Abstract The study examined the acute neuromuscular and metabolic responses and recovery (24 and 48 h) to combined strength and endurance sessions (SEs). Recreationally endurance trained men (n = 12) and women (n = 10) performed: endurance running followed immediately by a strength loading (combined endurance and strength session (ES)) and the reverse order (SE). Maximal strength (MVC), countermovement jump height (CMJ), and creatine kinase activity were measured pre-, mid-, post-loading and at 24 and 48 h of recovery. MVC and CMJ were decreased (P < 0.05) at post-ES and SE sessions in men. Only MVC decreased in ES and SE women (P < 0.05). During recovery, no order differences in MVC were observed between sessions in men, but MVC and CMJ remained decreased. During recovery in women, a delayed decrease in CMJ was observed in ES but not in SE (P < 0.01), while MVC returned to baseline at 24 h. Creatine kinase increased (P < 0.05) during both ES and SE and peaked in all groups at 24 h. The present combined ES and SE sessions induced greater neuromuscular fatigue at post in men than in women. The delayed fatigue response in ES women may be an order effect related to muscle damage.

Combined strength and endurance session order: differences in force production and oxygen uptake.

PURPOSE To examine acute responses of force production and oxygen uptake to combined strength (S) and endurance-running (E) loading sessions in which the order of exercises is reversed (ES vs SE). METHODS This crossover study design included recreationally endurance-trained men and women (age 21-45 y; n=12 men, 10 women) who performed ES and SE loadings. Force production of the lower extremities including countermovement-jump height (CMJ) and maximal isometric strength (MVC) was measured pre-, mid-, and post-ES and -SE, and ground-reaction forces, ground-reaction times, and running economy were measured during E. RESULTS A significant decrease in CMJ was observed after combined ES and SE in men (4.5%±7.0% and 6.6%±7.7%, respectively) but not in women (0.2%±8.5% and 1.4%±7.3% in ES and SE). MVC decreased significantly in both men (20.7%±6.1% ES and 19.3%±9.4% SE) and women (12.4%±9.3% ES and 11.6%±12.0% SE). Stride length decreased significantly in ES and SE men, but not in women. No changes were observed in ground-reaction times during running in men or women. Performing S before E caused greater (P<.01) oxygen uptake during running in both men and women than if E was performed before S, although heart rate and blood lactate were similar between ES and SE. CONCLUSIONS Performing S before E increased oxygen uptake during E, which is explained, in part, by a decrease in MVC in both men and women, decreased CMJ and stride length in men, and/or an increase in postexercise oxygen consumption.

Inflammation status of healthy young men: initial and specific responses to resistance training

Our primary aim was to study the effects of a 4-week preparatory resistance-training (RT) period followed by 12 weeks of 2 specific RT protocols (either hypertrophic-strength (HS) or strength-hypertrophy-power training) on inflammation markers and the possible relationship of the changes in abdominal fat and lean mass to the changes in inflammation status. A total of 82 healthy men were included in the study. Maximal concentric leg press strength (1-repetition maximum), total body lean mass, total body and abdominal fat mass, circulating high-sensitivity C-reactive protein, interleukin-6, interleukin-1 receptor antagonist (IL-1ra), monocyte chemoattractant protein 1 (MCP-1), and selected adipocytokines (resistin, adiponectin, and leptin) concentrations were measured before and after 4 (wk4) and 16 weeks (wk16) of RT. After the initial phase of RT, on wk4, abdominal and total fat mass as well as plasma leptin concentrations were significantly reduced (p < 0.05), whereas muscle mass, IL-1ra, resistin, and MCP-1 concentrations were significantly increased (p < 0.05). During specialized training phase, at wk16, only HS led to further reduction in abdominal and total fat mass, resistin, and leptin (p < 0.05), whereas both training modes led to lower MCP-1 concentrations (p < 0.05). Abdominal fat mass and circulating leptin were reduced already after 4 weeks of RT. Simultaneously, circulating MCP-1 and resistin concentrations increased, possibly as markers of muscle adaptation and regeneration. The present findings also suggest that RT with hypertrophic focus is beneficial for further reductions in abdominal fat mass and to decrease circulating inflammatory markers.