Browse the shelves of any bookstore and you'll find many books dedicated to strength training for athletes. If you look hard, you may find books that are written specifically for endurance athletes, which can help dispel some fallacies regarding strength training. What may be difficult to find, however, is a video devoted to strength training, especially for endurance activities. Fortunately, Endurofit has specifically targeted runners, cyclists, swimmers, triathletes and other endurance athletes with their new DVD The Next Level - Strength Training for Endurance Athletes, which is priced at $34.95.

Opening the case to the DVD reveals a very helpful addition - program cards that can be referenced while watching the video, and referred to while at the gym doing the exercises. The training program is divided into three distinct phases: flexibility & stability, strength & power, and maintenance. This very important concept known as periodization is explained in the video. Periodization is the art of manipulating training volume and intensity (with different phases) to achieve optimal results.

The first phase of the program outlines an often-neglected aspect of endurance athletes' training - stability and flexibility. By their nature, endurance sports involve repetitive activities for extended periods of time that can predispose certain individuals to muscle flexibility imbalances. The coaches in the video highlight some very useful static stretches, pointing out proper techniques and safety precautions in flexibility training.

The authors of the video have done their research on the proper use of flexibility training. Perhaps the most unique feature of the video is the instruction of dynamic flexibility training. Studies have shown that static stretching before activity can result in a decrease in strength and power output during the subsequent training session. Dynamic flexibility, however, properly prepares the neuromuscular system utilizing specific movement patterns to get the body ready for exercise. For example, many people warm up for 5-10 minutes with light cardiovascular activity prior to resistance training. While this may provide a mild cardiovascular warm-up, it does very little to prepare the muscles for movement, since the neuromuscular demand of the cardiovascular activity is low. Think of dynamic flexibility as a specific warm up for the neuromuscular system.

Phase one also addresses core stability. The body's core provides the vital link between the upper and lower body and provides a rigid segment to transmit and dissipate energy. Without a strong and stable core, movement patterns and efficiency can be compromised, which can potentially lead to injuries.

Phase two is devoted to improving strength and power. Both foundation level and specialized exercises for the upper body, lower body, and core are thoroughly explained and demonstrated by the coaches. A unique feature is the inclusion of power exercises. Many endurance athletes do not train explosively, and this can hamper overall strength development. Endurance sports involve elements of power (sprinting, hill climbs, swim starts, flip-turns, etc.) and this important quality should be trained accordingly. Various pieces of equipment including free weights, stability balls, medicine balls, cable machines are demonstrated to give the viewer different choices in implementing the exercises. To minimize the occurrence of injuries, safety precautions (breathing patterns, spotter recommendations, the use of collars) are continually highlighted throughout the video.

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The third phase, maintenance training explains the importance of implementing a modified strength program during the season to preserve strength and power gains from off-season resistance training. Endurance athletes often abandon supplementary conditioning once the season is underway, and the coaches have put together an excellent in-season workout focusing on core stabilization.

In conclusion, Endurofit's The Next Level - Strength Training for Endurance Athletes DVD would be an excellent additional resource for any endurance athlete. The information is accurate, reflects current research on training and is well presented. Videos have the advantage of giving the viewer a dynamic visual explanation of exercises, stretches and movements that books cannot provide. As with all exercises, it may be helpful to elicit the help of a knowledgeable strength coach to ensure that proper technique is utilized, especially with some of the power and explosive exercises. The video concludes with a humorous segment of outtakes. It is evident that the coaches are enjoying themselves, and that is a big part of the overall training process. Whether cycling, swimming, running or weight training, it is important to have fun and allow the positive benefits from training carryover to everyday life to promote long-term health and happiness.

More information at endurofit.com

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