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Maximal strength training improves aerobic endurance performance

The aim of this experiment was to examine the effects of maximal strength training with emphasis on neural adaptations on strength‐ and endurance‐performance for endurance trained athletes. Nineteen male cross‐country skiers about 19.7 ± 4.0 years of age and a maximal oxygen uptake (VO2 max) of 69.4 ± 2.2 mL × kg−1 × min−1 were randomly assigned to a training group (n = 9) or a control group (n = 10). Strength training was performed, three times a week for 8 weeks, using a cable pulley simulating the movements in double poling in cross‐country skiing, and consisted of three sets of six repetitions at a workload of 85% of one repetition maximum emphasizing maximal mobilization of force in the concentric movement. One repetition maximum improved significantly from 40.3 ± 4.5 to 44.3 ± 4.9 kg. Time to peak force (TPF) was reduced by 50 and 60% on two different submaximal workloads. Endurance performance measured as time to exhaustion (TTE) on a double poling ski ergometer at maximum aerobic velocity, improved from 6.49 to 10.18 min; 20.5% over the control group. Work economy changed significantly from 1.02 ± 0.14 to 0.74 ± 0.10 mL × kg−0.67 × min−1. Maximal strength training with emphasis on neural adaptations improves strength, particularly rate of force development, and improves aerobic endurance performance by improved work economy.