Finish Strong: Resistance Training for Endurance Athletes

by Richard Boergers, Angelo Gingerelli

Overview

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.

Product Details

ISBN-13:	9781472977434
Publisher:	Bloomsbury USA
Publication date:	11/30/2021
Pages:	256
Sales rank:	623,104
Product dimensions:	7.40(w) x 9.60(h) x 0.60(d)

About the Author

Richard (RJ) Boergers is a certified athletic trainer (ATC) with an earned doctorate degree in Health Science with a concentration in Movement Science. He has had research published in many of the leading Journals in his profession. Boergers is a long-time competitive endurance athlete who considers resistance training essential to his success and well-being.

Angelo Gingerelli has worked in the strength & conditioning field for almost 20 years in the collegiate, professional and private setting. Gingerelli had competed in both Powerlifting and Olympic Weightlifting before transitioning into marathon running. This unique athletic background combined with years of practical application training collegiate swimmers and runners gives him a unique perspective as a coach and teacher.

Table of Contents

1 Introduction 06

Try it our way 07

Too much fatigue and too little time 11

How to use the book 12

Author biographies 13

Section 1 The Lowdown 14

2 The importance of resistance training 15

The body is always overcoming resistance 16

It doesn't have to take all day 16

Developing strength while maintaining flexibility 18

Flexibility in training 19

3 How to avoid chronic and overuse injuries 22

4 Identifying problems through movement assessments 25

Types of movement assessment 27

5 Fixing movement dysfunctions with resistance and mobility training 29

Swimming issues 29

Cycling issues 31

Running issues 32

The fix 34

6 Common questions and concerns 36

Section 2 The Moves 40

7 From sea to land - general strength-training principles 41

Progressive overload 42

General adaptation syndrome 43

8 There is no off-season! 46

Periodization 46

Phases of training 48

Off-season 49

Base & Build 58

Peak mileage 65

Taper 70

Planning to succeed 74

9 Movement is medicine - the importance of mobility exercise 75

Flexibility vs. mobility 75

Mobility and aging 76

Mobility and cramping 76

Mitigating injuries with mobility exercises 77

Mobility exercises for swimmers 78

Mobility exercises for cyclists 84

Mobility exercises for runners 88

Soft tissue mobility work 94

10 Unlocking the secret to a stronger core with anti-rotation exercises 96

The function of the core in endurance sports 96

Understanding the 'X' kinetic chains 98

Upping the 'anti' 101

The common core 102

11 The exercises that every endurance athlete needs to know 104

Foundation Exercises 105

12 All the right moves - an introduction to sport-specific exercises 124

13 Top 10 exercises for swimmers 126

Dumbbell Standing Reverse Fly 128

Cable Push/pull 130

Dumbbell Windshield Wipers 132

Clam Shells 134

Hip Thrust March 135

Dumbbell Alternating Chest Press 137

Cable Cross-pull - Low to High 138

Physioball Flutter Kicks 140

Dead bug Paloff Press 141

Shoulder Taps 142

14 Top 10 exercises for cyclists 145

Burpee 147

Valslide Body Saw 149

Dumbbell Renegade Row 151

Overhead Plate Circles 153

Lateral Lunge Press 155

Dumbbell Split Squat 157

Bench Pistol Squat 159

Single Arm Kettlebell Clean and Press 161

Lateral Plate Drag 162

Half Kneel Downward Cable Chop 164

15 Top 10 Exercises for runners 167

Step-ups 168

Leg Curls 170

Calf Raises 172

Dorsiflexion 174

Lat Pull-down 176

Barbell Inverted Row 178

Standing Overhead Press 180

Trap Bar Deadlift 182

Alternating Knee-to-chest 184

Rip Trainer March 186

Bonus Exercise: Short Foot Exercises 187

Section 3 The Plan 190

16 Introduction to our training templates 191

Hallmarks of our system 192

How to use the training templates 193

The training phases 194

17 Training session templates 198

Off-season template 198

Base & Build template 215

Peak mileage template 226

Taper template 237

Home gym/travel template 249

Training load chart 252

Afterword 253

Exercise Index 254

Index 255

Editorial Reviews

The principles that RJ and Angelo explore in this book are critical to achieving your best performances and staying healthy” —Matthew Bach - Director of Endurance Athletics and IRONMAN Champion

“A wealth of knowledge that will help athletes easily understand the 'why, how, and when components' of strength training and help them develop strength, improve mobility, and reduce/prevent injuries. A must read!” —Kevin Portmann – 2016 IRONMAN Coeur d'Alene Champion

“A must have for endurance athletes looking to race stronger and injury free, this is a guide to staying in endurance sports for the long haul!” —Kathryn Cumming, elite cyclist and coach

“This book does a great job of explaining the importance of strength training for endurance athletes and how to best serve their specific needs.” —Jack Leavitt, head swimming and diving coach, Georgetown University

From the Publisher