Strength Training with College Triathletes for USA Triathlon
1
Strength Training with College Triathletes for USA Triathlon National Championships Michael J. Litzenberg ACSM CPT, Levi Kane ACSM CPT, John Edward Coumbe-Lilley PhD, CC-AASP, CSCS, CWWS, CWWMP Figure 1. Comparison of Strength Pre- and Post- Training Figures 2. and 3.Speed and Power Measures Figure 4. Muscular Endurance Pre- and Post- Training Triathlon Parameters National Championships Works Cited Subject 1 Subject 2 Subject 3 Subject 4 Subject 5 0 50 100 150 200 105 85 165 65 130 115 95 165 75 140 150 105 150 65 90 185 125 185 115 145 Press Pre Press Post Squat Pre Squat Post Weight (lbs.) Subject 1 Subject 2 Subject 3 Subject 4 Subject 5 0:00 2:24 4:48 7:12 9:36 12:00 Figure 2. Comparison of Speed Pre- and Post Training Speed Pre Speed Post Time Subject 1 Subject 2 Subject 3 Subject 4 Subject 5 0 20 40 60 80 100 120 Figure 3. Comparison of Power Pre- and Post- Training Vertical Jump Pre Vertical Jump Post Height (inches) Subject 1 Subject 2 Subject 3 Subject 4 Subject 5 0 5 10 15 20 25 Pre Post Repetitions/ 3mins Type Swim Cycle Run Sprint 750 m 20 km 5 km Olympic 1.5 km 40 km 10 km Half Ironman 1.93 km 90 km 21.09 km Full Ironman 3.86 km 180 km 42.2 km A Triathlon isa m ultiple-stage com petition thatinvolvesthe com pletion ofthree continuousand sequential endurance disciplines. M ost com m only a triathlon consistsofsw im m ing, cycling, and running. Popularity oftriathlon com petition gained w orld-w ide acceptance w ith itsintroduction to the 2000 Olym picGam esin Sydney, Australia. Five m em bersofthe UIC Cycling and Triathlon Club have qualified to com pete in the 2015 USA Triathlon National Cham pionships, Collegiate Club. Held in Clem son, South Carolina. Introduction: Since its international debut at the 2000 Olympic Games in Sydney, the growth in triathlon has reached an all-time high. In 2013 USA Triathlon reported a 5.5% increase in membership, from 165,698 to 174,787 marking the third highest growth percentage in the last five years (www.usatriathlon.org.) Triathlons consist of three consecutive sport disciplines, swimming, cycling and running. Triathletes must be in peak physical shape in order perform well in these events. Strength training provides the foundation for power and endurance for a triathlete’s periodized training program. Objective: The purpose of this project was 1) to implement a strength training program to prepare college triathletes for the 2015 national collegiate triathlon championships at the Olympic distance (1.5k swim, 40k bike and 10k run) and 2) test learning gained in the Kinesiology major in a live setting. Design: Supervised, group instructed sessions conducted over 8 weeks, 1 time per week for 90 minutes. Setting: The project was completed in the Department of Kinesiology and Nutrition, conducted in the department’s strength and conditioning room. Training took place, Wednesday night from 5:30pm-7:00pm. Participants: The characteristics of the subjects was (N=5) healthy adult members of UIC’s Cycling and Triathlon Club participated in an 8 week, single session sport specific periodized program. Members were aged 19-26 years; 3 males and 2 females. 4 of the 5 competed in triathlon. Training was supplemented by undocumented swim and run clinics led by students and coaches. Interventions: Using high intensity evidence based training modalities including the following methods: Tabata, power lifting, core strengthening and development and lower leg resistance training. Outcome measures: Data was collected using repeated measures evaluating upper body strength by one repetition maximum (1RM) bench-press and lower limb strength by 1RM back squat, using ACSM protocol (Williams and Wilkins 2013). Lower limb power was assessed using Vertical Jump Test, NSCA guidelines (Brown, 2007). A timed (3min.) field based test of muscle endurance using a weighted back squat. Members completed a 1.5mile run too. Specific measures were taken in the final 3 weeks of the program from squat and bench press activities. Results: Using the non-parametric Sight test, results showed improvements in 1-RM bench press with an average of 8 lbs.SD ±4 lbs., 1-RM back squat with an average increase of 39 lbs. SD ± 12.41 lbs.; increased repetitions of muscle endurance weighted back squat field test of an average of 2 repetitions, SD ± 2.9 repetitions. Four subjects completed vertical jump test with an average of -0.25 inches SD ± 0.83 inches. Four subjects participated in the 1.5 mile run time of an average increase in time of 0.73 sec. SD ± 0.57sec. Conclusions: The impact of this study included, but was not limited to 1) improvements in athletic performance suggested by the case findings (see Figures 1 and 4), 2) providing a service to a campus group provides a benefit to both parties, 3) establishing campus partnerships, 4) small groups helped supervision, instruction and testing, 5) communicating effectively in athlete-coach interactions supported by smaller group size, 6) demonstrating sport specific training competence and 7) improvising implementation when group members did not attend training. The authors achieved their objectives for the course requirement and the training experience was valuable. The limits of this project included a small sample size for evaluation; inconsistent athlete attendance; duration of study; definition of a training status survey may have hidden predictable improvement of untrained triathletes and injuries sustained to participants outside of the training session leading to drop out. The Club in Action American College of Sports Medicine (Ed.). (2013). ACSM's health-related physical fitness assessment manual. Lippincott Williams & Wilkins. Brown, L. E. (2007). Strength Training: National Strength and Conditioning Association. Champaign, IL: Human Kinetics. NSCA-National, S. &. C. A., & Reuter, B. (Eds.). (2012). Developing Endurance. Champaign, IL, USA: Human Kinetics. Retrieved from http://www.ebrary.com Emberts, T., Porcari, J., Dobers-Tein, S., Steffen, J., & Foster, C. (2013). Exercise intensity and energy expenditure of a tabata workout. Journal of Sports Science & Medicine, 12(3), 612- 613. Nande, P. J., & Vali, S. A. (2010). Fitness Evaluation Tests for Competitive Sports. Mumbai, IND: Himalaya Publishing House. Retrieved from http://www.ebrary.com USA Triathlon. (2015). Retrieved Friday March 13 from http://www.usatriathlon.org Club members prepare for competition by strength training in the Department of Kinesiology and Nutrition’s strength and conditioning room. UIC Triathlon and Cycling Club Vice President Diego and Assistant Coach Levi in the midst of competition.
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Transcript of Strength Training with College Triathletes for USA Triathlon
Strength Training with College Triathletes for USA Triathlon National Championships
Michael J. Litzenberg ACSM CPT, Levi Kane ACSM CPT, John Edward Coumbe-Lilley PhD, CC-AASP, CSCS, CWWS, CWWMP
Figure 1. Comparison of Strength Pre- and Post- Training
Figures 2. and 3.Speed and Power Measures
Figure 4. Muscular Endurance Pre- and Post- Training
Triathlon Parameters
National Championships
Works Cited
Subject 1 Subject 2 Subject 3 Subject 4 Subject 5020406080
100120140160180200
105
85
165
65
130
115
95
165
75
140150
105
150
65
90
185
125
185
115
145
Press Pre Press Post Squat Pre Squat Post
Wei
ght (
lbs.
)
Subject 1
Subject 2
Subject 3
Subject 4
Subject 5
0:001:122:243:364:486:007:128:249:36
10:4812:00
Figure 2. Comparison of Speed Pre- and Post Training
Speed Pre Speed Post
Tim
e
Subject 1
Subject 2
Subject 3
Subject 4
Subject 5
020406080
100120
Figure 3. Comparison of Power Pre- and Post- Training
Vertical Jump Pre Vertical Jump Post
Heig
ht (i
nche
s)
Subject 1 Subject 2 Subject 3 Subject 4 Subject 50
5
10
15
20
25
Pre Post
Repe
titio
ns/ 3
min
s
Type Swim Cycle Run
Sprint 750 m 20 km 5 km
Olympic 1.5 km 40 km 10 km
Half Ironman
1.93 km 90 km 21.09 km
Full Ironman 3.86 km 180 km 42.2 km
A Triathlon is a multiple-stage competition that involves the completion of three continuous and sequential endurance disciplines. Most commonly a triathlon consists of swimming, cycling, and running. Popularity of triathlon competition gained world-wide acceptance with its introduction to the 2000 Olympic Games in Sydney, Australia.
Five members of the UIC Cycling and Triathlon Club have qualified to compete in the 2015 USA Triathlon National Championships, Collegiate Club. Held in Clemson, South Carolina.
Introduction: Since its international debut at the 2000 Olympic Games in Sydney, the growth in triathlon has reached an all-time high. In 2013 USA Triathlon reported a 5.5% increase in membership, from 165,698 to 174,787 marking the third highest growth percentage in the last five years (www.usatriathlon.org.) Triathlons consist of three consecutive sport disciplines, swimming, cycling and running. Triathletes must be in peak physical shape in order perform well in these events. Strength training provides the foundation for power and endurance for a triathlete’s periodized training program. Objective: The purpose of this project was 1) to implement a strength training program to prepare college triathletes for the 2015 national collegiate triathlon championships at the Olympic distance (1.5k swim, 40k bike and 10k run) and 2) test learning gained in the Kinesiology major in a live setting. Design: Supervised, group instructed sessions conducted over 8 weeks, 1 time per week for 90 minutes.Setting: The project was completed in the Department of Kinesiology and Nutrition, conducted in the department’s strength and conditioning room. Training took place, Wednesday night from 5:30pm-7:00pm. Participants: The characteristics of the subjects was (N=5) healthy adult members of UIC’s Cycling and Triathlon Club participated in an 8 week, single session sport specific periodized program. Members were aged 19-26 years; 3 males and 2 females. 4 of the 5 competed in triathlon. Training was supplemented by undocumented swim and run clinics led by students and coaches. Interventions: Using high intensity evidence based training modalities including the following methods: Tabata, power lifting, core strengthening and development and lower leg resistance training. Outcome measures: Data was collected using repeated measures evaluating upper body strength by one repetition maximum (1RM) bench-press and lower limb strength by 1RM back squat, using ACSM protocol (Williams and Wilkins 2013). Lower limb power was assessed using Vertical Jump Test, NSCA guidelines (Brown, 2007). A timed (3min.) field based test of muscle endurance using a weighted back squat. Members completed a 1.5mile run too. Specific measures were taken in the final 3 weeks of the program from squat and bench press activities. Results: Using the non-parametric Sight test, results showed improvements in 1-RM bench press with an average of 8 lbs.SD ±4 lbs., 1-RM back squat with an average increase of 39 lbs. SD ± 12.41 lbs.; increased repetitions of muscle endurance weighted back squat field test of an average of 2 repetitions, SD ± 2.9 repetitions. Four subjects completed vertical jump test with an average of -0.25 inches SD ± 0.83 inches. Four subjects participated in the 1.5 mile run time of an average increase in time of 0.73 sec. SD ± 0.57sec.Conclusions: The impact of this study included, but was not limited to 1) improvements in athletic performance suggested by the case findings (see Figures 1 and 4), 2) providing a service to a campus group provides a benefit to both parties, 3) establishing campus partnerships, 4) small groups helped supervision, instruction and testing, 5) communicating effectively in athlete-coach interactions supported by smaller group size, 6) demonstrating sport specific training competence and 7) improvising implementation when group members did not attend training. The authors achieved their objectives for the course requirement and the training experience was valuable. The limits of this project included a small sample size for evaluation; inconsistent athlete attendance; duration of study; definition of a training status survey may have hidden predictable improvement of untrained triathletes and injuries sustained to participants outside of the training session leading to drop out.
The Club in ActionAmerican College of Sports Medicine (Ed.). (2013). ACSM's health-related physical fitness assessment manual. Lippincott Williams & Wilkins.Brown, L. E. (2007). Strength Training: National Strength and Conditioning Association. Champaign, IL: Human Kinetics.NSCA-National, S. &. C. A., & Reuter, B. (Eds.). (2012). Developing Endurance. Champaign, IL, USA: Human Kinetics. Retrieved from http://www.ebrary.comEmberts, T., Porcari, J., Dobers-Tein, S., Steffen, J., & Foster, C. (2013). Exercise intensity and energy expenditure of a tabata workout. Journal of Sports Science & Medicine, 12(3), 612- 613. Nande, P. J., & Vali, S. A. (2010). Fitness Evaluation Tests for Competitive Sports. Mumbai, IND: Himalaya Publishing House. Retrieved from http://www.ebrary.comUSA Triathlon. (2015). Retrieved Friday March 13 from http://www.usatriathlon.org
Club members prepare for competition by strength
training in the Department of Kinesiology and Nutrition’s strength and conditioning
room.
UIC Triathlon and Cycling Club Vice President Diego and Assistant Coach Levi in the midst of competition.
