Endurance Supplemental Training
“ We aim. first and foremost, at the improvement of the Circulation, it being through that channel alone that every function of the body can gain vigour, and acquire increased activity and endurance.
This is not attained by several hundreds of movements gone through daily with dumb-bells or some apparatus, nor by the tremendous output of energy which this involves. The energy must be retained and added to, and this is the end which we have in view in our System, as the whole of our teaching consists in the conserving-of energy, by economizing the output; and, furthermore, in showing how to direct the energy to the best advantage.” (Maxick and Saldo )
Story Time
While I was at the boat school we ran the Navy Physical Readiness Test (PRT) twice a year. In the test, there was a 1.5-mile run. My average for most years was that run clocking in around 10 minutes and 10 - 15 seconds. Not great, but passing. During my sophomore year, I decided to train for a marathon with a few buddies of mine. Training for that marathon required higher mileage than what we were used to. Most days were upwards of 6 or 8 miles with the highest being 16 miles. I performed some of my runs with Virbam 5 fingers and it transformed my calves into a nice shape.
The result of all this running was almost a minute off my usual 1.5-mile time. I was happy not being a slow poke anymore. Fast forward to my unit in Okinawa, we ran for long distances on Fridays. Sometimes as a battalion and sometimes individual. The individual runs were nice for we started from our battalion building, down the street, far into the training area up a large hill, and back. It came out to about 6 miles. The result of all this distance was a better run time for my 3 Mile Run.
In both instances, there was a great deal of time put in order to improve my running time. Is there a faster way to go about this?
Strength/Force Generation
The greater the force that you drive into the ground the more propelled your forward momentum will be. A sprinter with shorter legs can match the speed or beat one with longer legs as long as they have trained their body to generate a significant amount of power with each step. Make your legs strong enough and this will poor over into your endurance and stamina.
Plyometrics
A typical conversation between me and one of my college roommates
Roommate - Dang why is so hot in this building?
Me - because you keep jumping around!!!!
Though he was highly active he was never really jumping around but this brings me to my next point which is the power of jumping.
Coach Sommers is a famous gymnasts coach and in this video talks about the key factor in his training that helped him to run long distances without any strain.
“As far as exercise selection, our leg training revolves around a variety of jumping exercises and weighted single leg squat variations. - Coach Sommers
Plyometrics teach your muscles and nervous system to fire quickly and powerfully. Though it is important that one be aware of any conditions or prior injuries so as to not break yourself during training.
In order to train in a way that is safe and effective I take inspiration from this book I read a while back.
Keep both the reps and the sets low. 4 sets of 4 and have your attention lasered in on the technique and your acceleration. At times in my past, I would perform either frog's leaps or tuck jumps. Only perform if you are well conditioned.
Start small and do small squat jumps to ease yourself into it then graduate to more difficult variations.
The more difficult the variation the stronger and more coordinated you’ll be. Program these in between your running days so that you are fresh(without soreness) in order that you can make the most out of your session.
Functional / Overcoming Isometric Contraction
I talked about these in a previous article but by straining against an immovable object(like pins in a weight rack) while holding a heavy weight(or your own bodyweight) you can provide enough stimulus to your muscles and nervous system to get stronger.
When training in such a way you are at the top of the force-velocity curve meaning the greatest amount of force is produced with the least amount of velocity. When you are staying still trying to press into an immovable object there is no velocity, and there is a great amount of force.
All it takes is an eight-second force-generating contraction. Since it's so short and the recovery requirements are low you can integrate this training wherever. In between your days of running, before your run, after your run, with green eggs and ham, etc. It might charge you up. 🙂
“I Saw Norbet Roy immediately after he had run a half mile through soft ground and although he was breathing fairly hard as he came up to me and stopped his run, in a few seconds his breathing was normal. He told me that although he has gained weight since the inception of Functional Isometric Training, the added weight is high quality muscle, and so he runs so much easier, and without fatigue.” (p 73 Hoffman Functional Isometric Contraction)
Weight Lifting
Providing a stimulus for an increase in strength and force production can be done most easily with weights. Keep the rep count low meaning nothing higher than six. The idea is not to annihilate, but to stimulate. If you feel you don’t have enough weights op for single leg variations and if you don’t have the balance hold onto something.
Having your reps slow and controlled in the beginning is good for preparing your connective tissues and improving your form. As time goes on and if you feel the weights are too light try speeding up the rep ever so gradually.
Program these similar to the plyometrics, in between your runs.
Muscular Efficiency
“And there it was that I learned that while one group of muscles is being employed, other muscles are involved which, by their resistance, hinder the free action of the first group.” (p 13, Muscle Control)
Last and least(until proven otherwise) is the Maxalding system. Not too much study has been done on this specific system but the teachers of this system state that the endurance of a set of controlled muscles is superior to those that are not. Makes sense. If you were riding a bicycle on the wrong gear you would be creating more work for yourself. Drive a car in the wrong gear and use up more fuel. Having unneeded muscles activated during any effort will likely hinder your movement. On the times I used this training more frequently, I do feel lighter on my feet some days and ready to break some sprint records.
Wrap Up
Long hours spent outside, on the treadmill, or on the rowing machine are beneficial. But if things get busy or you don’t want to spend most of the day sweating your balls off here are some tools you can add to your belt.
Thank you for making it to the end and comments are below.
Until next time…