Resistance After Endurance Training
Training can help you achieve lots of different goals. If all-around fitness is yours, maybe you’ve tried concurrent training. That’s packing aerobic and strength training into one workout. A study published in the Journal of Strength and Conditioning Research shows how endurance training before hitting the weight room might hold back your reps.
Eleven experienced male weight lifters in their early 20s did 3 sets of high pulls, squats, bench press, deadlifts and push presses for 6 to 10 reps using 70% to 80% of their one rep max. They took 3 minutes of rest between sets.
Ten minutes before this workout they ran on a treadmill for 45 minutes at 60% of capacity, ran for 20 minutes at 75% of capacity, did the same 75% effort for 20 minutes on an incline or did 5 sets of 3 minute all-out intervals with 3 minutes of low-intensity effort between sprints.
Steady state running reduced reps by 9.1% and intervals resulted in 18.6% fewer reps compared to a weight training only workout. Ratings of perceived exertion were also significantly higher. Average power and velocity decreased for all exercises except deadlifts after any of the endurance workouts.