You already know strength training can transform your endurance performance—but are you making the most of it?

Let’s face it: we’ve all heard about squats and deadlifts being great for runners, cyclists, and swimmers. But the real magic happens when you lift HEAVY. It's not just about going through the motions of the squats and deadlifts, it's about building actual strength (seeing the numbers on the bar go UP!).

From a rehab perspective, we find all too often that people who claim they are "doing the thing" and getting their strength training in, are still testing really low on key training metrics like calf strength:

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From a performance perspective, what are the benefits of HEAVY strength training?

What does it mean to GO HEAVY? The following:

• Rep range: 1-5
• Number of sets: 2-5+
• Tempos: Fast Concentric (Up), Slow Eccentric (Down)
• Target: Muscle (from the Fast concentric); Muscle & Tendon (from the Slow Eccentric)
• Effort: RPE 8-9/10 (Leave only 1-2 reps in the tank)
• Rest: Long (2-10 minutes)

Here’s what I’m experimenting with lately:

• Middle quad muscle strength: While rehabbing one football player who tore his patellar tendon last year, to other athletes with jumpers knee, I've been playing with different ways to load the Rectus Femoris (middle & superficial) quad muscle specifically, because it is the quad muscle continuous with the patellar tendon. Nick and I @ Vital came up with THIS exercise which is SO HARD and scallable with the weight on the Monkeyfoot.
• Deadlift variations: I've been putting Romanian deadlifts (RDL)'s back in my training program and into the training program of others who typically get back pain from deadlifting, but that have done a big block of back strengthening before re-introducing them.
• HIGH LOAD foot strength: Another new study came out on foot strength praising it's transfer to sport. Finally the world is starting to realize how important foot strength is for performance (which is the whole reason we released Foot Foundations in 2021!). Calf raises are great to add to your training, but remember that they aren't part of the intrinsic or extrinsic foot strength group since their attachment doesn't cross the ankle joint.

....I shared some sample exercises in my latest blog: Why Strength Training is a Game Changer for Endurance Athletes​

Our Advanced and Pro Coaching programs are built to blend the best of endurance *and strength*, so every training session is aligned with your goals. As always, if you've got any questions—I reply 100% of the time! Forward this email to a friend who needs more heavy strength training.

Yours in physiology,

Carla