Summary • Strength training can be successfully used to increase short-duration and long-duration endurance capacity in untrained and well-trained individuals, as well as in highly trained top-level endurance athletes. • The adaptive mechanisms may involve a conversion of fast-twitch type IIX fibres into fatigue resistant type IIA muscle fibres along with improved muscle strength (MVC) and rapid force characteristics (RFD). • Furthermore, improvements in neuromuscular function and musculotendinous stiffness, the latter being especially important in sports involving stretch-shortening cycles as in running, may also contribute to improved endurance performance after concurrent strength and endurance training (Figure 6.3). • In mass start competitions, improved maximal speed through strength training may improve performance in some endurance sports. • Training should involve multiple exercises (at least 2) for main targeted muscle groups, using heavy loadings (5-8 RM), performed in 3-5 sets, using a periodized training progression for a total duration of 6-16 weeks.
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