Endurance training for strength athletes

Part 1:  http://www.completehumanperformance.com/so-you-want-to-run-endurance-training-for-strength-athletes-part-1.html

"The best way to serve two masters is to keep their needs as separate as possible."

Part 2:  http://www.completehumanperformance.com/so-you-want-to-run-part-2.html

Includes specific programs for powerlifters and Crossfitters to incorporate running.


A few take-away gems:
While on the topic, this “anabolic window” people talk about that leads them to pound protein shakes and carbs after lifting…  vastly overstated. Ridiculously so.  However, in the case of running, this IS in fact key, not for growth purposes, but to make sure you’re topping up your glycogen stores (which will be as depleted after 15 minutes of running as they are after two hours of lifting- you’re welcome to do the math on caloric burn yourself) and returning your body to an anabolic state in time for your next workout. (Part 1)

This being said, say you are a powerlifter and at this point you’re thinking “If I want to build overall aerobic capacity, aren’t I better off doing tire flips or some sort of general metabolic conditioning?”  The answer is a resounding NO.   (Part 1)

If you are a serious strength athlete, sprinting will NOT build leg strength.  Period, full stop.  The force exerted by even an Olympic level sprinter during acceleration do not remotely compare to the forces exerted during heavy squats or snatches.  (Part 1)

Certainly the best indicator of absolute limit endurance performance at high levels is the lactic acid threshold (LT)- the body’s ability to clear lactic acid (and therefore continue fueling activity) without accumulating excessive amounts of this compound and experiencing the resultant decrease in performance.  (Part 2)

Three or four intense runs a week, combined with three or four intense weight training workouts, will compromise performance in both.  (Part 2)

[P]ure interval running is suboptimal for specific strength gains (as it compromises recovery and teaches different movement patterns, compared to say a squat), and it is suboptimal for teaching an athlete HOW to run a long race. Efficiency is particularly relevant to the more muscular than average runner, as those athletes not built like Kenyans burn exponentially more energy via wasted effort (e.g. “heel braking”, excessive vertical bound, excessive arm swing, etc.)  (Part 2)