Weight Room Wednesday- Lipscomb Cross Country

Views: 393
Get Embed Code

You need to be a member of Strength Performance Network to add comments!

Join Strength Performance Network


  • She didn't even know the girl was by her til there was 200m or less. Her body's ability to keep up at the end of the race wasn't even tested because she was celebrating prematurely. My understanding is that no fiber can actually switch type. You are born with certain numbers (all of us different), you can train for better recruitment patterns and some do have the ability to transition to more like one or the other. So to train at high percentages would definately be problemactic. But even at low percentages, the reps would have to be high and the rest almost no existant. Or the body would need to be fatigued aerobically and then you'd have to apply the stimulus of an Oly lift or repeated KB swings. Which most would argue is a poor idea (not saying I'm one of them) because it resembles CrossFit and technique concerns become a serious issue.


    Nonetheless, I appreciate the responses. Fun topic to debate. It'd be interesting to see some research articles on similar topics.

  • When you are looking at adaptations in endurance sports, there will be a shift from in emphasis from Fast twitch to Intermediate, but they wont really convert to Slow twitch (most times). However, the emphasis is on the energy system as fiber type in a distance athlete tends to be more Type I to begin with (as well as a small number of Type II/IIx fibers). What will happen with training in a high level endurance athlete is they will train their bodies to utilize fats at a higher intensity. This will allow the body to preserve glycogen/glucose stores. So when you do Oly/ short cycle KB training, you are training both the explosiveness of the type II fibers (that wont be converted to type I and preserve them to an extent), and condition the metabolic demand of the glycolytic system. You wouldnt do max effort, or high percentage weight with an endurance athlete because of obvious reasons, but the energy demand and fiber type needed to finish the race strong would be properly trained. The girl who lost simply did not have the capacity to compete when the other girl clearly had a highly trained aerobic and anaerobic capacity for energy and fiber recruitment. It comes down to the energy system used and the fiber type.

  • I think most runners would agree that the trade off in gains made to be more "explosive" at the end of a races aren't worth the deficit caused my making a lot of Type IIx muscle fibers more Type II like rather than Type I like.

    The example you gave seems like a pretty rare occurance (maybe I'm wrong there). But I'm betting the girl who lost probably thought, if my aerobic training was better or my running was more effective in terms of energy expenditure thus making my time a minute faster....that girl has no chance of catching me.

    Don't get me wrong, I feel resistance training is highly beneficial for endurance athletes. But I would think the goal of that training would be to create a more efficient runner and prevent injury. Not create a sprinter at the end of a 2hr race.

    PS- The heart it took that girl to gut it out like that and come back to win.....just plain awesome!

  • Watch the end of the 2007 Chicago Marathon:



    That is why, you have to be explosive at the finish line, not just train the endurance aspect of the race.

  • Oly lifts and KBS for Xcountry?.....Curious as to why?

  • Good to see Oly lifting and KB with CC!

This reply was deleted.
E-mail me when people leave their comments –