Strength cond. + Endurance conditioning = win
J Strength Cond Res. 2003 May;17(2):393-401.
Early phase changes by concurrent endurance and strength training.
Balabinis CP, Psarakis CH, Moukas M, Vassiliou MP, Behrakis PK.
Department of Experimental Physiology, School of Medicine, University of Athens,
Greece.
To compare regimens of concurrent strength and endurance training, 26 male
basketball players were matched for stature, body composition, and physical
activity level. Subjects completed different training programs for 7 weeks, 4
days per week. Groups were as follows: (a) the strength group (S; n = 7) did
strength training; (b) the endurance group (E; n = 7) did endurance training;
(c) the strength and endurance group (S + E; n = 7) combined strength and
endurance training; and (d) the control group (C; n = 5) had no training. The S
+ E group showed greater gains in Vdot;o(2)max than the E group did (12.9% vs.
6.8%), whereas the S group showed a decline (8.8%). Gains were noted in strength
and vertical jump performance for the S + E and S groups. The S + E group had
better posttraining anaerobic power than the S group did (6.2% vs. 2.9%). No
strength, power, or anaerobic power gains were present for the E and C groups.
We conclude that concurrent endurance and strength training is more effective in
terms of improving athletic performance than are endurance and strength training
apart. Reference Data: Balabinis, C.P., C.H. Psarakis, M. Moukas, M.P.
Vassiliou, and P.K. Behrakis. Early phase changes by concurrent endurance and
strength training.