Cross training could be the key to becoming a better endurance athlete.
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What is Cross Training?
Cross training is any exercise protocol other than the usual training modes of a specific sport. These protocols often involve abilities similar to those of your sport and develop the same physical attributes required for performance.
What are the benefits of cross training?
There are three main benefits of cross training:
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- Reduced risk of injury
- Improved performance
- Overcoming boredom
Reduction of Risk of Accidents
Endurance sports can be very physically demanding and overload injuries are common. Overload injuries occur due to repetitive stress on a part of the musculoskeletal system when rest is not enough to promote recovery and adaptation.
Cross training allows athletes to reduce repetitive stress on specific areas of the musculoskeletal system while improving sports-specific physical attributes (e.g. aerobic capacity). For example, cycling can be used by runners as low-impact activities to reduce general stress on the musculoskeletal system while developing cardiovascular fitness.
Many forms of cross training challenge and develop muscle groups and connective tissues different from those used repeatedly during sport-specific training. This is beneficial because it increases the recovery of muscle groups and connective tissues most used. The stability, balance and strength of the musculoskeletal system will be increased and sports-specific biomechanics can improve, allowing for better technique, reduced risk of injury and improved performance.
If an athlete is injured, cross training can be used during rehabilitation to maintain fitness levels.
Improved Performance
Cross training can improve performance as it can be a beneficial way to achieve a higher level of fitness. Research suggests that there is a transfer of training effects, including maximum oxygen absorption capacity (VO2 max), from one training mode to another.
Fitness levels can increase as cross training increases training volume while maintaining a low risk of injury and overtraining. This is because a variation of stimuli is presented and a wider variety of muscle groups and connective tissues are used.
Defeating Boredom
Endurance sports often involve a lot of time spent doing the same thing over and over. It is inevitable that at some point it becomes boring! A change of scenery through cross training can keep the training exciting and fresh, encouraging motivation and adherence.
How Athletes Integrate Cross Training in Their Programs
For many athletes, running is something they love to do on their own, placing it in the weekly plan when they find free time from other activities. The benefits can be more mental than physical, thanks to the relaxing nature of this activity.
Although running is part of the training plan only occasionally, it is still possible to achieve impressive results, such as completing a marathon in remarkable times. The advice for anyone who wants to start with cross training is not to force it and look for an activity you love to do. If you do not enjoy the activity, it will not give many physical benefits and will mentally tire for the main sport.
Many endurance athletes use cycling and elliptical sessions to prepare for major marathons. These sessions help you become more fit without the impact of running, focusing on building the aerobic base and recovering from the most intense running sessions. The intensity is kept low, keeping the heartbeat in the same range of easy rides.
This additional training allows you to train as much as the runners at higher mileage, but eliminates the weight/impact element that comes with many kilometers. You can become more fit without the impact and thus reduce the chances of injury. Many manage to train for a marathon by running about 40-60 miles a week and adding cross training sessions to replace those “missing miles” that other elite runners do.
Cross training can be an excellent tool for integrating endurance training, but it cannot replace the specific training for the sport and must be applied appropriately to a training program.
Examples of Exercises and Cross Training Sessions for Endurance Athletes
- Burpees: Run 3 series of 15 repetitions. This floor exercise is great for general conditioning and improves explosive strength.
- Kettlebell Swings: 3 sets of 20 repetitions. This exercise develops the strength and power of the entire body, with particular emphasis on buttocks and core.
- Box Jumps: 3 sets of 10 repetitions. Box jumps improve explosive leg strength and coordination.
- Rowing (rowing machine): 20 minute sessions at a moderate pace. Great for cardiovascular endurance and muscle strength of the upper body.
- Battle Ropes: 3 1 minute series. Battle ropes are excellent for improving the strength and endurance of the core and upper body.
Cross training not only enriches the training program of endurance athletes, but also contributes to a more complete and sustainable physical preparation.
Cross training equipment for endurance training
Rowing machine
To take advantage of all the advantages of rowing, you do not need to get on a boat, nor be a professional rowing. Just sit on a rowing simulator, where you will use up to 86% of all your muscles. You will be able to perform a great workout regardless of your fitness level.
In return, you will become stronger and stronger without straining your joints as happens with running or pliometric exercises. Rowing is also good for the heart and lungs.
Elliptical cross trainer
The elliptical is a machine that simulates various aerobic exercises, such as walking, running, climbing stairs and cross-country skiing. The raised pedals move on an oval-shaped circuit, offering intense leg training.
Training difficulty can be adjusted. Movement is fluid and protects the spine and joints from injury.
The trainer works the cardiovascular system and strengthens the muscles, especially with more demanding pedaling.
Dumbbells
Dumbbells are an indispensable tool for crosstraining, allowing you to vary the intensity of the exercises and adapt them to your specific needs. With a simple weight adjustment, you can switch from strength exercises to endurance exercises without having to change equipment.
Kettlebell
The Kettlebell is a versatile equipment that offers a wide range of cross training exercises. With dynamic movements such as swing and snatch, the kettlebell allows you to improve strength, endurance and flexibility effectively and efficiently.
Plyometric box
The plyometric box is a great tool to develop power and explosiveness through exercises such as box jumps and step-ups. Its robust and durable shape makes it ideal for high intensity workouts involving jumps and rapid movements.
Jump rope
The skipping rope is a simple but highly effective cross training equipment, ideal for improving cardiovascular endurance, coordination and speed. It is suitable for all fitness levels and can be used almost anywhere.
Balance bar
The barbell bar or the Olympic bar are essential for weight lifting exercises such as squat, deadlift and bench press. They are versatile tools that allow you to work on a wide range of muscle groups, including legs, back, chest and shoulders.
Pull bar
The chin-up bar is a simple but effective equipment for training the upper body, especially the muscles of the back, shoulders and arms. It can be used to perform a variety of traction exercises involving different muscle groups.
Medicine ball
The medicine ball is a versatile equipment that can be used to improve core strength, power and stability. It can be thrown, grabbed, lifted and pushed in a variety of ways to train different muscle groups.
Slam Ball
Slam ball is a dynamic equipment that can be used to develop strength, power and endurance through explosive movements. It is ideal for slam and floor throwing exercises.
Conclusions
Cross training can be an excellent tool for integrating endurance training, but it cannot replace the specific training for the sport and must be applied appropriately to a training program.
