No HIIT without a split? Strength training for endurance athletes

Do you want to improve your running, swimming or cycling? Then we have a tip for you: muscle building training . Strength training is actually essential for endurance athletes - but many rarely do it or even don't do it at all. But a look at the training routines of sports superstars shows that if we combine cardio and strength training correctly, if we know which muscle groups we should train together, we can achieve new personal bests . This is also proven by numerous studies that prove the effect. But what does strength training look like for endurance athletes - and what specific benefits does it bring? That's what this story is about.

We'll tell you what split training is, which muscle groups are best trained together, and how even beginners can incorporate effective 3-split training into their training plan. We'll also tell you exactly what benefits muscle building and strength training have for your endurance sport . Regardless of whether you do it after work as a balance or with an ambitious goal in mind.

Why strength training is important for you as an endurance athlete

When it comes to their sport, endurance athletes are usually very knowledgeable about aspects such as rapid regeneration , the important role of carbohydrates in the daily diet or special methods such as functional or ergo training . But do you also know the numerous advantages that strength training offers for endurance athletes ?

• Stronger muscles: Strength training strengthens the muscles, which leads to better power transfer. This is especially important for endurance athletes who strain their muscles over a longer period of time.
• Improved economy: Well-trained muscles work more efficiently. This means you use less energy at the same speed and can use your reserves for the final sprint or a longer workout.
• Raising the anaerobic threshold: The anaerobic threshold is the point at which lactate production exceeds lactate utilization. Strength training can raise this threshold, allowing you to exercise at a high pace for longer before fatigue.
• Fewer injuries: Strong muscles stabilize your joints and prevent injuries. This is especially important if you train regularly and push yourself to the limit.
• Better posture: Strength training can improve posture, resulting in better joint alignment and less strain on muscles. This can help increase performance and reduce injuries.

If we train the respective muscle groups sensibly , we also benefit from cardio sessions or endurance sports. By the way, this does not mean that you will automatically gain a huge amount of muscle mass - and therefore weight. Numerous marathon runners show that perfectly trained muscle groups do not automatically turn you into Mr. or Mrs. Olympia.

How to build muscle as an endurance athlete

Before you put together your training plan for an effective 3-split training, you should know and define a few basic conditions:

• 3 strength training sessions per week: That's enough to see initial results. It also gives you the opportunity to add a recovery day or cardio day after each training day.
• Exercises for the whole body: It is important to really train all muscle groups. We will tell you which muscle groups you can train together for greater effectiveness.
• Train with moderate weight: 8-12 repetitions per set are ideal for building muscle.
• Pay attention to progressive overload: Increase the weight or the number of repetitions once you have become accustomed to the load.
• Clean execution: Make sure you use the correct technique to avoid injuries. Personal trainers or professionals in good gyms can help you with this.
• Think about regeneration: Do a bit of light endurance exercise after intensive strength training? No problem. But give your body regeneration phases. The more intensive the cardio training, the gentler the strength training - and vice versa.

Our tip: The 3-split training

Here, all muscle groups are trained together on three different days in sensibly divided blocks . For example, on day 1 you train your biceps, triceps, back and chest. On day 2, your legs (calves, thighs) and buttocks, and on day 3, your back and stomach. The advantages:

• You can train each muscle group together more intensively.
• You train with “rested muscles” on each of the three days.
• You have a clear picture of where you are really progressing in terms of strength and muscle building.
• You prevent imbalances because you can train each muscle group with the same intensity.

Compared to a full-body workout , where you train all muscle groups on each workout day, the 3-way split training is more sustainable, gentler and, above all, more precise. With a full-body workout, you are exhausted in later sets and repetitions and can no longer perform at full capacity - and therefore cannot ideally assess your progress. In addition, a full-body workout usually takes a very long time if it is to be effective - not exactly perfect for endurance athletes who long for the running track, the swimming lane or the next bike ride.

Which exercises are suitable for you?

The best exercises for you depend on your sport . As a runner, for example, you should primarily strengthen your leg and core muscles. Cyclists benefit from strong legs, a strong back and trained arms. Swimmers need good body control and strength in all muscle groups.

Here are some examples of exercises that are suitable for endurance athletes:

• Chest: Dips, incline bench press, bench press (best on the machine)
• Back: Lat pulldowns, rowing (preferably chest-supported on the machine), deadlift (be sure to seek professional advice here)
• Core: Crunches, Sit-ups, Plank, Back Extensions
• Biceps: barbell curls, hammer curls, dumbbell curls
• Triceps: pushdowns, French press (lying),
• Shoulders: shoulder presses, lateral raises
• Legs: leg extensions, squats and leg curls for the thighs, calf raises for the calves (can be done on a machine or on the stairs at home)

From these exercises, you can put together the ideal 3-split training plan for beginners and advanced users (ideally together with experts) to build muscle. This way, all muscle groups get the training they need without overtaxing your body.

Strength training for endurance athletes requires the right support

Strength training is an essential part of training for endurance athletes. With targeted training, you can increase your performance, prevent injuries and improve your posture. To ensure that your body gets what it needs, we have a few tips on which Dextro Energy* products you could pack in your gym bag:

Our Iso Drink not only spices up your water in terms of taste, it also turns it into an isotonic sports drink that supplies you with important electrolytes. Our Liquid Gel offers you drinkable carbohydrates with which you can replenish your glycogen stores during strength training. Our Recovery Drink° supports your regeneration phases after split training with proteins and carbohydrates, magnesium and vitamins. For a little hunger and optimal nutrient supply before, during and after strength training, we also have delicious Protein Crisp Bars, Energy Bars* and Energy Gums* . So nothing stands in the way of your strength training. So what are you waiting for? Get to the dumbbells!

* contains carbohydrates

° Proteins contribute to the increase and maintenance of muscle mass.

A varied, balanced diet and a healthy lifestyle are important.

SOURCES:

Llanos-Lagos, Cristian & Ramirez-Campillo, Rodrigo & Moran, Jason & Sáez de Villarreal, Eduardo. (2024). Effect of Strength Training Programs in Middle- and Long-Distance Runners' Economy at Different Running Speeds: A Systematic Review with Meta-analysis. Sports medicine. 10.1007/s40279-023-01978-y.

Beattie, Kris & Kenny, Ian & Lyons, Mark & ​​Carson, Brian. (2014). The Effect of Strength Training on Performance in Endurance Athletes. Sports medicine. 44. 845-865. 10.1007/s40279-014-0157-y.

Fone, L., van den Tillaar, R. Effect of Different Types of Strength Training on Swimming Performance in Competitive Swimmers: A Systematic Review. Sports Med - Open 8 , 19 (2022). https://doi.org/10.1186/s40798-022-00410-5

Porto, Flávia & Dos, Priscila & Bunn², Santos & Almeida, Heloisa & Ferreira, Ana & Gurgel, Jonas & Russomano, Thais & Souza, Nádia & Silva, Nádia. (2023). EFFECT OF STRENGTH EXERCISES ON THE POSTURAL BALANCE OF THE OLDER ADULTS: A SYSTEMATIC REVIEW. 1/28/10.22456/2316-2171.134641.

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