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Explosive-strength training improves 5-km running time
by improving running economy and muscle power
LEENA PAAVOLAINEN,1 KEIJO HAKKINEN,2 ISMO HAMALAINEN,1
ARI NUMMELA,1 AND HEIKKI RUSKO1
1KIHU-Research Institute for Olympic Sports; and 2Neuromuscular Research Center
and Department of Biology of Physical Activity, University of Jyvaskyla,
SF-40700 Jyvaskyla, Finland
Paavolainen, Leena, Keijo Hakkinen, Ismo Ha- training, whereas the development of maximal O2
malainen, Ari Nummela, and Heikki Rusko. Explosive- uptake (V O2max) is not influenced as much (e.g., Refs.
strength training improves 5-km running time by improving 10, 16, 18, 22). These observations are mainly based on
running economy and muscle power. J. Appl. Physiol. 86(5):
15271533, 1999.To investigate the effects of simultaneous experiments ing has
in which heavy-resistance strength train-
predominated and the subjects have been
explosive-strength and endurance training on physical perfor- previously untrained. However, proper strength train-
mance characteristics, 10 experimental (E) and 8 control (C)
endurance athletes trained for 9 wk. The total training ing used simultaneously with endurance training may
(V O2max,demand ) by using the formula of theAmerican College of vertical (Fz ) and horizontal (Fy ) components of the ground
Sports Medicine (1991) reaction force. Fz, Fy, and contact times (CT) were recorded by
a microcomputer (Toshiba T3200 SX) by using an AT Codas
V O2 (mlkg21 min21) analog-to-digital converter card (Dataq Instruments) with a
sampling frequency of 500 Hz. Stride rates (SR) were calcu-
17, 18). The finding that no changes took place in the ning and also allows improvements in MART. Moreover,
V
circumferences of the calf and thigh muscles in our these results are in line with previous observations
endurance athletes during the present training period that MART is influenced by the interaction of neuromus-
V
supports this suggestion. cular and anaerobic characteristics and that MART can V
The rationale for this study was based on the hypoth- be used as a measure of muscle power (37, 38).
esis (see Fig. 6) that endurance performance and peak Another possible mechanism for the improvement in
treadmill running performance are influenced not only the 5-km running performance seemed to be related to
by aerobic power and RE but also by the so-called RE. It has been reported (24) that heavy-resistance
muscle power factor, which is related to neuromuscular strength training improved RE of female distance
and anaerobic characteristics (e.g., Refs. 12, 31). This runners. The importance of the neuromuscular charac-
hypothesis is supported by the present findings that teristics in determining RE and thereby running perfor-
the correlation between the improvements in 5K and mance has recently been pointed out also by Dalleau et
in V O2max,demand were associated with the changes in
V
al. (8). They showed that the energy cost of running is
both RE and MART. An interesting finding that sup-
V significantly related to the stiffness of the propulsive
ports the muscle power factor was that, although the leg, which is also demonstrated by the present decrease
improvements in the neuromuscular characteristics in the CTs of CVLs and increase in 20m and 5J in the E
V
Ref. 27). Moreover, during middle-distance running strength training had a positive influence on RE and
and uphill cross-country skiing, for example, energy running performance because of the improved neuro-
expenditure may exceed maximal aerobic power and muscular characteristics. However, RE at race pace is
the athletes must be able to maintain a relatively high different from that at submaximal running velocity.
velocity over the course of a race although their muscle The significant correlation between RE and MART V
and blood lactate concentrations are high (9, 33; see suggests that muscle power may influence RE both at
also Ref. 38). This further emphasizes the importance submaximal velocities and most probably at race pace.
of the muscle power factor (the ability of the neuromus- In conclusion, simultaneous explosive-strength train-
cular system to produce power during maximal exercise ing, including sprinting and endurance training, pro-
when glycolytic and/or oxidative energy production are duced a significant improvement in the 5-km running
high and muscle contractility may be limited) in endur- performance by well-trained endurance athletes with-
ance sports (38). out changes in V O2max or other aerobic power variables.
The improvements in 5-km running performance by This improvement is suggested to be due to improved
the present E group of athletes took place without neuromuscular characteristics that were transferred
changes in their V O2max or LT. Interestingly, even a into improved muscle power and RE.
negative correlation was observed between the indi-
vidual changes in V O2max and the changes in 5K veloc- The authors thank Margareetta Tummavuori, Matti Salonen, and
Harri Mononen for technical assistance and data analysis.
ity. The present C group showed increased V O2max but This study was supported in part by grants from the Finnish
did not demonstrate changes in 5-km running perfor- Ministry of Education.
Address for reprint requests and other correspondence: L.
mance. Furthermore, MART did not correlate with
V O2max. All these results support the hypothesis of Paavolainen, KIHU-Research Institute for Olympic Sports, Raut-
V
Nummela et al. (34) that training utilizing various Med. 7: 161166, 1986.
jumping and sprinting exercises with high contraction 3. Aura, O., and P. V. Komi. Effects of prestretch intensity on
mechanical efficiency of positive work and on elastic behaviour of
velocities and reaction forces results in increases in skeletal muscle in stretch-shortening cycle exercise.
stretch-shortening cycle exercises such as sprint run-
Int. J.