Supplementary training for endurance sports : optimize performance, avoid overloading

175 Pages·2008·14.26 MB·english

by  Dietmar Lüchtenberg

SuppTraining 18.06.2007 15:16 Uhr Seite 1
Supplementary Training for Endurance Sports
SuppTraining 18.06.2007 15:16 Uhr Seite 2
SuppTraining 18.06.2007 15:16 Uhr Seite 3
Ironman Edition
Supplementary Training
for Endurance Sports
Optimize performance – avoid overloading
Dietmar Luechtenberg
Meyer & Meyer Sport
SuppTraining 18.06.2007 15:16 Uhr Seite 4
is a registered trademark of World Triathlon Corporation
®
Original title: Funktionelles Begleittraining im Ausdauersport
© 2005, Meyer & Meyer Verlag, Aachen
Translated by Heather Ross
British Library Cataloguing in Publication Data
A catalogue record for this book is available from the British Library
Dietmar Luechtenberg: Supplementary Training for Endurance Sports
Oxford: Meyer & Meyer Sport (UK) Ltd., 2008
ISBN 978-1-84126-112-6
All rights reserved, especially the right to copy and distribute,
including the translation rights. No part of this work may be reproduced—
including by photocopy, microfilm or any other means—
processed, stored electronically, copied or distributed in any form whatsoever
without the written permission of the publisher.
© 2008 by Meyer & Meyer Sport (UK) Ltd.
Aachen, Adelaide, Auckland, Budapest, Graz, Indianpolis, Johannesburg,
New York, Olten (CH), Oxford, Singapore, Toronto
Member of the World
Sport Publishers' Association (WSPA)
www.w-s-p-a.org
Printed and bound by: B.O.S.S Druck und Medien GmbH, Germany
ISBN 978-1-84126-112-6
E-Mail: [email protected]
www.m-m-sports.com
SuppTraining 18.06.2007 15:16 Uhr Seite 5
5
•
•
•
S
T
N
E
T
N
O
C
CCoonntteennttss
1 Introduction . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .8
2 Functional Supplementary Training . . . . . . . . . . . . . .11
3 Basic Functional Supplementary Training
Measures . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .16
3.1 Stretching and Flexibility Training . . . . . . . . . . . . . . . . . . .17
3.1.1 Muscle Function Diagnostics . . . . . . . . . . . . . .22
3.2 Strength Training (Toning vs. Strengthening) . . . . . . . . .26
3.2.1 Strength Training for Injury Prevention . . . . . . .26
3.2.2 Special Research Findings Regarding
Endurance-specific Strength Training . . . . . . . .27
3.2.3 The Effects of Strength Training . . . . . . . . . . . .28
3.2.4 Strength Training Methodology
for Endurance Sports . . . . . . . . . . . . . . . . . . .29
3.2.5 The Negative Effects of Strength Training . . . . . .31
3.2.6 Toning vs. Strengthening . . . . . . . . . . . . . . . .32
3.3 Proprioceptive Training . . . . . . . . . . . . . . . . . . . . . . . . . . .33
3.3.1 What is Proprioception? . . . . . . . . . . . . . . . . .34
3.3.2 Physiological Functionality . . . . . . . . . . . . . . .35
3.3.3 The Aims of Proprioceptive Training . . . . . . . . .40
3.3.4 The Effects of Proprioceptive Training . . . . . . . .40
3.3.5 Proprioceptive Training in Practice . . . . . . . . . .41
3.3.6 Proprioceptive Aids . . . . . . . . . . . . . . . . . . . .43
SuppTraining 18.06.2007 15:16 Uhr Seite 6
6 4 Orthopedic Disorders in Endurance Sports . . . . . . .45
•
• 4.1 Foot Injuries . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .47
•
S 4.2 Knee Injuries . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .51
T
R
O 4.3 The Menisci . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .52
P
S 4.4 Back Injuries . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .56
E
NC 4.5 Shoulder/Neck Injuries . . . . . . . . . . . . . . . . . . . . . . . . . . .61
A
R
U
D 5 Special Demands and Typical Injury
N
E
R Patterns of Different Sports . . . . . . . . . . . . . . . . . . . .62
O
F 5.1 Typical Running Injuries . . . . . . . . . . . . . . . . . . . . . . . . . . .63
G
N 5.1.1 Back Injuries . . . . . . . . . . . . . . . . . . . . . . . . .68
I
N
AI 5.1.2 Hip Injuries . . . . . . . . . . . . . . . . . . . . . . . . . .69
R
Y T 5.1.3 Knee Injuries . . . . . . . . . . . . . . . . . . . . . . . . .70
R
A 5.1.4 The Lower Leg . . . . . . . . . . . . . . . . . . . . . . . .72
T
N 5.1.5 The Ankle . . . . . . . . . . . . . . . . . . . . . . . . . . .75
E
M
E 5.1.6 Foot Injuries . . . . . . . . . . . . . . . . . . . . . . . . .77
L
P
P
U
S 5.2 Typical Cycling Injuries . . . . . . . . . . . . . . . . . . . . . . . . . . .82
5.2.1 Shoulder/Neck Injuries . . . . . . . . . . . . . . . . . .83
5.2.2 Back Injuries . . . . . . . . . . . . . . . . . . . . . . . . .84
5.2.3 Saddle Sores . . . . . . . . . . . . . . . . . . . . . . . . .85
5.2.4 Knee Injuries . . . . . . . . . . . . . . . . . . . . . . . . .86
5.2.5 Foot Injuries . . . . . . . . . . . . . . . . . . . . . . . . .87
5.2.6 Hand and Forearm Injuries . . . . . . . . . . . . . . .87
5.3 Typical Swimming Injuries . . . . . . . . . . . . . . . . . . . . . . . . .89
5.3.1 Shoulder Problems . . . . . . . . . . . . . . . . . . . . .92
5.3.2 Back Injuries . . . . . . . . . . . . . . . . . . . . . . . . .93
5.3.3 Knee Injuries . . . . . . . . . . . . . . . . . . . . . . . . .93
5.3.4 Typical Triathlon Injuries . . . . . . . . . . . . . . . . .95
SuppTraining 18.06.2007 15:16 Uhr Seite 7
6 Functional Supplementary Training 7
•
for Individual Sports . . . . . . . . . . . . . . . . . . . . . . . . . .99 •
•
6.1 Basic Exercises as the Foundation for all Sports . . . . . . .99 S
T
N
6.1.1 Basic Stretching and Flexibility Exercises . . . . .100 E
T
N
6.1.2 Basic Toning and Strengthening Exercises . . . .104 O
C
6.1.3 Basic Proprioceptive Training Exercises . . . . . .125
6.2 Special Sport-Specific Exercises . . . . . . . . . . . . . . . . . . .134
6.2.1 Special Exercises for Running . . . . . . . . . . . . .135
6.2.2 Special Exercises for Cycling . . . . . . . . . . . . . .146
6.2.3 Special Exercises for Swimming . . . . . . . . . . .158
6.2.4 Special Exercises for the Triathlon . . . . . . . . . .169
Photo Credits . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .171
Bibliography . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .172
SuppTraining 18.06.2007 15:16 Uhr Seite 8
8
•
•
•
–
S
T
R
O
P
S
E
C
N
A
R
U
D
N
E
R
O
F
G
N
I
N
I
A
R
T
Y
R
A
T
N
E
M
E
PL 11
P
U
S
INTRODUCTION
In today’s leisure society, the importance of sport is growing. Endurance
sports in particular, such as jogging, rollerblading, cycling, walking,
Nordic walking, cross-country skiing, etc., are becoming more and more
popular for many reasons, including the increasing awareness of health
and physique (anti-aging, fat-burning), as well as a variety of societal
aspects (challenge and thrill-seeking behavior).
Mass events like city marathons, bike marathons, ultra
competitions, fun triathlons, fun runs and many more are evidence of
the trend including personal endurance challenges.
Among the most important factors in this trend are the fact that the
basic techniques of these sports are easy to learn and the financial
outlay for basic equipment and practice is low.
Irrespective of whether the target group is made of elite, competitive,
popular or fitness athletes, a considerable part athletic training involves
SuppTraining 18.06.2007 15:16 Uhr Seite 9
focusing on primary performance-limiting factors for the sport con- 9
•
cerned. In cyclical endurance sports, muscle-energetic, muscle •
•
morphological and cardio-pulmonary performance, factors play a key N
O
role, and this should be reflected in the training program. Especially, at I
T
C
the elite level, training loads increasingly approach or exceed the limits U
D
O
of human trainability, leading to an imbalance between loading and R
T
loading capacity. This phenomenon is incidentally not unique to elite N
I
sports, but can also be observed in competitive and fitness sports.
There is evidence of overuse symptoms, muscular and mental
imbalances due to one-sided, high training loads plus a neglect of the
coordinative demands involved in cyclical endurance sports. These
overuse symptoms affect not only elite athletes, but also increasingly
those involved in fitness and popular sports. Since large numbers of
people have started participating in city marathons, fun triathlons and
all-round rollerblading and mountain biking endurance events, injuries
at this level are just as commonplace as those affecting elite athletes.
Interestingly, the symptoms, overuse disorders and injuries as-
sociated with each endurance discipline can be thoroughly summarized
and categorized according to the principles of sports science. It is
primarily the large joint systems and the surrounding musculature that
are affected. It should be noted that many overuse problems are due to
insufficiently prepared active and passive musculoskeletal systems.
Since higher than normal training loads are often necessary to improve
endurance sports performance, there can be a close link between symp-
toms and training volume. This particularly affects those athletes from a
different background who have little or no previous experience in
exercise, and who increase training load too quickly and/or too abruptly.
In training sports science literature, there are terms likeersatz training,
complementary training, additional training, compensation training and
supplementary training. All these terms describe training measures
that aim to limit the consequences of one-sided, overloading training
demands and prevent injury. However, authors rarely agree on how
athletes should incorporate them into their training programs. There
are two main goals:
• Injury prevention
• Performance optimization