Concurrent training

Question 1

Define the term specificity

Answer 1

overloading the system that you want to improve

these specific adaptations make you better at coping w/ SIMILAR homeostatic disturbances in the future

Question 2

Outline some supporting research for the benefits of strength training on oxidative potential

Answer 2

Tang et al (2006)
12 weeks of resistance training resulted in an increased activity of oxidative enzymes.

X maybe because ppts were untrained

Question 3

Outline some research against strength training’s positive effects on oxidative potential

Answer 3

MacDoughall et al (1979)

greater fibre area (w/ resistance training) = decreased mitochondrial density (dilution). r = 0.845

Question 4

What is the general consensus on the effect of strength training on oxidative potential?

Answer 4

Many studies find no effects

Question 5

Why are strength training and endurance training said to have “competing interests”?

Answer 5

strength training = protein synthesis in myofibril

endurance training = protein synthesis in mitochondria

Question 6

What is concurrent training?

Answer 6

endurance and resistance training undertaken simultaneously within a periodised training regime

Question 7

What was the original piece of research on concurrent training and what did it find?

Answer 7

Hickson (1980)
strength group : + strength, no change to VO2 max
endurance group : no change to strength, + VO2 max
concurrent : + strength, + VO2 max

greater interference effect on strength than endurance in the concurrent group

Question 8

Outline findings of Wilson et al (2012) into the effects of different training modalities on strength and endurance outcomes

Answer 8

strength > concurrent > endurance for strength, hypertrophy and power
strength < concurrent = endurance for VO2 max

Question 9

How do cycling and running compare in terms of interference effect on strength gains?

Answer 9

cycling is less detrimental to strength gains due to less eccentric muscle action

Question 10

How does changing the frequency and duration of endurance training influence the interference effect on strength training outcomes?
give a reference

Answer 10

as endurance training frequency and duration increases, outcomes of strength, power and hypertrophy drop

• (Wilson et al, 2012)

Question 11

How would you structure concurrent training in order to maximise hypertrophy outcomes?
give reference

Answer 11

split training so that endurance training is on a separate day as not to take from the energy to be devoted to hypertrophy training
- (Wilson et al, 2012)

Question 12

How does the intensity of endurance training influence the interference effect on strength training?
provide a reference

Answer 12

endurance intensity doesn’t influence the interference effect on strength
- (Fyfe et al, 2016)

Question 13

HOW does endurance training negatively influence strength training? in broad terms

Answer 13

endurance training = reduced resistance training stimulus, therefore, less effect

Question 14

What proteins experience a greater response to an endurance stimulus?
give a reference

Answer 14

AMPK and PGC

- (Hawley, 2009)

Question 15

What proteins experience a greater response to a resistance stimulus?
give a reference

Answer 15

mTOR and PKB

- (Hawley, 2009)

Question 16

HOW does endurance training negatively influence strength training, with reference to specific pathways in the body?

Answer 16

the AMPK response the an endurance stimulus interferes with the mTOR response to strength stimuli.
endurance training interferes with strength training.

Question 17

Provide 2 pieces of contrary evidence, stating that concurrent training doesn’t influence strength training outcomes

Answer 17

Lundberg et al (2013)
5 weeks aerobic exercise in one leg, 6 hours later resistance training in both legs.
greater quad volume with prior aerobic exercise.
no diff in strength and power outcomes

Murach & Bagley (2016)
concurrent training augments hypertrophy if sessions at least 6 hours apart.

Question 18

What an issue with the contrary evidence stating that concurrent training doesn’t interfere with strength training and possibly even enhances it?

Answer 18

Mostly used untrained individuals and a low endurance volume

Question 19

Give a piece of research supporting the use of concurrent training for endurance athletes

Answer 19

Hickson et al (1988)

greater leg strength and time to exhaustion observed when trained endurance athletes added strength training 3 x a week.

Question 20

What are the practical recommendations for adding strength training to an endurance athlete’s training according to Ronnestad & Mujika (2014)?

Answer 20

at least 2 x a week
reduce to 1 x a week in season for maintenance
roughly 12 weeks to see the benefits

Question 21

Can endurance exercise ever lead to hypertrophy?

Answer 21

yeah,
when populations are very inactive and/or elderly as they are unconditioned and the endurance activity overloads their muscular system

Question 22

How does the interference effect change with training level?

Answer 22

greater interference effect with greater training level

Question 23

Outline the findings of Coffey & Hawley (2016) into the interference effects at different training levels

Answer 23

UNTRAINED
endurance exercise = some strength/hypertrophy outcomes
resistance training = some endurance outcomes
concurrent training doesn’t lead to much interference either way

TRAINED
solely doing endurance or resistance training doesn’t lead to benefits on the outcomes of the other system.
interference effect is relatively large for aerobic training on strength but not huge for strength on endurance.

Question 24

What are some issues with the research into concurrent training?

Answer 24

> too many potential variables to observe
many things could affect the molecular mechanisms
short term mechanistic findings don’t necessarily equal long term training responses

Question 25

What are some tentative recommendations for concurrent training?
WHO THE FUCK SAID SO?

Answer 25

> high int endurance training in morning > 3 hours before strength training (AMPK drops after 3 hours)
refuel between sessions (AMPK activated by low glycogen)
performing low int cardio before strength training doesn’t have much of an effect

• (Barr, 2014)