VBT for Speed endurance and endurance track athletes

Explore how velocity based training enhances speed and endurance performance in 200m to 5km track athletes. Learn practical GymAware RS applications for strength, posture and injury prevention.

By Angus McEntyre

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Introduction

When working with endurance track athletes, strength training can often be overlooked. Velocity based training applied in the gym setting has been a major contributor for performance improvement in athletes and environments I’ve worked in. For the purpose of this article, speed or power endurance athletes are classified as 200-800m runners, and traditionally focus on linear or hybridised progressions of hypertrophy training, maximal strength and power programming. Endurance track athletes for this article are classified between 1500m to 5km athletes, where the necessity on the track outweighs the importance of any performance enhancing measures from weight training. This article is going to explore the concepts I have developed using VBT; more specifically GymAware RS, when training speed endurance athletes and aerobic endurance athletes from track and field.

The rationale

Track and field athletes are peaking sports athletes, meaning that there are one or more peaks during the course of a season. Programming from a strength training perspective would traditionally look like a general strengthening and power based program for 200-800m athletes and very minimal lifting (traditional submaximal strengthening program of lower limbs) for an aerobic endurance athlete. Elite programs explore different circuit strengthening sessions to convert the necessary physiological adaptations across to the running, with the main focus always being the running training. The best endurance programs I’ve come across are where the track coach also has the skills to program and coach strength training, or a very close and collaborative relationship is between the track and strength coach.

As stated, track athletes require one to multiple peaks per season. Meaning programming will endure some peaks and troughs. In Australia, this would look like a domestic season peak during Feb/Mar, and an international peak usually July/Aug. There might be other international competitions between, but can look like a 6/8 week turn around in competition blocks.

Examples: Off Season – 2 Blocks of 8 Weeks From July-August, Sept-October.
Pre-season – 6 weeks Block November-December
Pre-Comp – either 2×4 week Blocks or a 6 week block Jan-Feb, May-June
Comp – 4-6 Week block March-April, July-August

Regardless, the program requires the integration of the track coaches goals and philosophies to marry with the strength coaches ambitions on performance enhancement. Everyone’s goal is the same, the faster you are, the better you will be. The fastest person wins. But how do we get athletes faster? We need to train ‘speed’. Run fast and Lift fast.

GymAware RS has been a critical tool in my coaching environment for improving performance. This form of VBT will look at improving speeds using time instead of repetitions as the program stimulus. With the combination of athlete intent of movement, instantaneous set feedback and determination to be better, VBT influencing strength training sessions has efficiently developed speed throughout movement in athletes.

One step further, exercise specificity. How can we influence speed adaptations during a set but adapt this to a movement pattern that mimics that of the running technique or the technical flaws of the athlete. Thus, applying the laws of specificity to an event group that is not traditionally recognised as being known for targeted strength training.

Role of GymAware in these programs

The GymAware becomes a vital tool to influence and monitor velocity/power feedback with these types of programs. The beauty of being able to influence an athlete with their velocity outputs means for an instantaneous response to improve on the next set. The same as the runner would achieve at a track session under the stopwatch.

Programming can and should also be targeted at achieving certain goals, such as, the set of 20s of continuous back squats, all reps reaching a peak velocity of about 1.2m/s.

Using the Peak Velocity or Mean Velocity as the setting is where I get most value. I would also set the PB or Squad marker on the GymAware app to a certain percentage, to ensure the athletes do not drop under that speed during the set.  Generally, I use peak, as I am encouraging the fastest point of movement during the exercise. I would also encourage the side bar to be peak power (W/KG) just to monitor the force output during these longer sets or circuits.

When lifting heavier, I prefer Peak Power (W/KG) or Peak Power (W) as velocity isn’t the goal.

Velocity based training for Speed endurance and endurance track athletes - GA Cloud bar graph

GymAware RS and FLEX are also a major injury monitoring tool, where we can see drops in performance which clearly indicates fatigue, whether be neurological or general, possibly indicating injury. For example, if each week an athlete is performing 12 hang cleans at speed, reaching a constant velocity of 2.0mps, then suddenly they have dropped by 20% in velocity output in week 4, there may be a need to reduce the load of the training week or modify training.

Programming and exercises selection

Specific Movements with specific speed variables to increase the force generation for sports specific outcomes translating for better power endurance adaptations. When I am programming for these types of athletes, I am constantly thinking about these three main points:

 Developing tissue tolerance

The ability to influence tissue tolerance to withstand the loads required when running training. Key muscle groups of the lower limbs that runners should be focusing on include the quadriceps, hamstrings, gluteals and more towards aerobic endurance running, the calves. Outside of stress fractures, calf injuries occur more prominently in the longer distance running group, whereas the sprinting group experience more hamstring dominant injuries. Therefore, as strength coaches, we should be programming to increase the length and strength tolerance to withstand the demands of the running program.

Laws of progressive overload in the gym can marry up nicely with the same principles for a running program. By adapting an athlete to certain movements with loads more than their body weight means for a greater tolerance for muscular and tendinous tissue when they are running. The risk here is overstimulation, which can lead to fatigue-based injury. Exercise group examples might include:

Composite Lower Limb with Postural Influence Examples

 Adapting Strength training to Movement – Influencing Technique and posture

Technically effective running posture improves running efficiency and economy thus better performances. Programming exercises to improve technical positions can mean an efficient transfer of force and an increased velocity. Strength training practices influence trunk posture and efficient lower limb mechanics. With some athletes, repetitive practice of these exercises can influence better technical patterns for the running over a coach cueing positions, therefore it is important to work with technical coaches to see if you can both achieve the same outcome.

When programming exercises to influence running technique and posture, key areas of the running technique should be in mind, lower and upper limb locomotion and trunk composition. Best applied throughout the off and pre season phases to learn,  then by the time where modifying tissue physiological adaptations during the pre-comp and comp phases the exercises are perfected.  What exercises can I influence fast lower limb activation as close to running as possible, and how can I influence square hips/shoulders during this motion, especially under fatigue of lactic/aerobic endurance?

Exercises examples to influence lower limb running technique balance and linear loading mechanics training under VBT might include:

Composite Lower Limb with Postural Examples

The addition of overhead increases the difficulty of the exercises by challenging postural balance, requiring pelvic structures to be strong and efficient (the hips to be tall and the trunk musculature to be engaged), communicating the upper and lower limbs more effectively. This is a fantastic progression of exercise for VBT and highly influential for developing improved running posture.

Another note on the hang based Olympic lifts, when running we are upright and for efficient VBT,it is much more dynamic and quicker to be lifting from a hang than from the floor. The only reason I would not do this during VBT transfer, is if I were programming specifically to improve starting blocks based movements or for maximal strength benefits.  

Exercises for pure power to translate might be an explosive Loaded Trap Bar Split Jumps, to mimic a block start and develop this type of explosion. Looking at the peak power and peak velocity parameter.

 Influencing physiological adaptations required for the event

Adaptive strength training principles of fast twitch fibre recruitment and activation of, also affecting neurosynaptic transmission and generating force more effectively. More so where this group is involved, being able to reach lactic or aerobic environments under a greater load or tensions than bodyweight when running. Therefore, overstimulating the body to be able to produce a greater force through the ground when running.

 Whilst we are talking very specifically around programming and exercise choices, it is important to maintain general movements which we are able to load. The power endurance group may need some maximal strengthening stimulus where a back squat or a power clean may be more appropriate to increase load, and the split based exercise may be used as a conjugate for speed development. When using examples for aerobic athletes that may have a 5 minute circuit, square based loading may be more appropriate to generate speed mechanics where fatigue comes into play, to ensure no imbalances in exercise occur. We can still use our longer timed repetitions for these exercises as it still is requiring aerobic or anaerobic systems to complete.

Time based physiological adaptations will be discussed in the next sections on Speed endurance VBT and Aerobic Endurance VBT.

Speed Endurance VBT

The 400m athlete completes a lap of the track as they can for between 44-45s in elite men, and 49-50s for elite women. Top race speeds can reach between 9-10mps and drop by 30% over the duration of the race. Fuelled predominantly by the anaerobic lactic system, this race requires the interaction, durability and efficiency of all 3 energy systems, trained together in conjunction over the course of a season.

These statistics need to be taken into equation when programming. As previously mentioned, track athletes are peaking sports athletes, meaning the off and pre-seasons will be targeted at building a solid base of aerobic capacity, anaerobic power and maximal ATP speed, before becoming more specific during the pre-competition and competitive phases of training.

The main focus where GymAware RS has been majorly influential in my environment is around the pre-competition and competitions phases. The reason being, we are trying to influence speed of movement over a specific period of time that is applicable to transferring into their running performance.

Example 1: VBT Speed Endurance – Conjugate

Conjugate programming is effective in creating power for athletes. Power endurance, the ability to continually generate force over a designated time, is the adaptive outcome we are looking to transfer for a 200,400 or 800m athlete. Therefore, a conjugate model that I have explored has been the set of dynamic heavy 70% 1RM exercises to recruit fast twitch fibre, followed by a set of power endurance exercises lasting 20-30 seconds to activate it, with form, over a longer duration.

Alternatively, we can apply 70% 1RM exercise in a jump set or superset, followed straight away by the power endurance 20s.

The reason I would program from 70% 1RM onwards instead of a set from 90% or above, is due to the fatigue factor. For the quality of the 2nd power endurance set, I am conscious of creating too much fatigue in the less important 1st maximal strength set. Heavier lifting will occur in the off and pre-season phases, with maybe 1 set of absolute strength appearing in a pre-comp or comp phase depending on the athletes’ physiology.

Example 1: VBT Speed Endurance – Conjugate

Example 2: VBT Speed Endurance Load Variation Conjugate Program Week

Another model that I would incorporate in a pre-comp or competition phase of training, would be the weakly conjugate program. Monday being more focused on the heavy lifting (fast twitch) recruitment and then tapering out the week shifting toward the power endurance lifting models. These models encourage full recovery between sets as the power or velocity output is key, (4-6mins).  Some examples are below.

Monday: MxS + focused (with a conjugate)

Monday: MxS + focused (with a conjugate)

Wednesday: Power endurance Focused Specific on time

Wednesday: Power endurance Focused Specific on time

In this example, focused on female 400m running, the time under tension is goaled towards 50s. The body is producing force in different fashion, working the body’s mechanical and physiological systems to be able to tolerate load for the desired time of their sport.

The exercise selection is specific to producing force in running postures. Beware of the highly specific split base motions, it might be relevant to provide neutral squatting positions to unload the body if the running volume is high during the week.  

GymAware tools become necessary on some of these exercises to monitor the output. Because of the 50s, one exercise may be targeted in particular to ensure loss of velocity or force output.

For example, the program below is for a 400m runner, during the pre-comp phase increasing her power endurance with a Hang Split Clean exercise for 15s. The goal is not to not drop below 80% of her Personal Best throughout the duration of the set, and then to improve her scores on the next set. You can also compare the forces between the left and right limbs based on the numbers being projected.

Peak Velocity - target from personal best

Aerobic Endurance

These are the hardy athletes who put high kilometres through their legs week in week out, from middle distance 800 (Sub 2 mins) -1500m (3.30-4mins)-3000m athletes , to longer distances 5km+. Training for aerobic endurance in a strength environment has traditionally utilised a circuit format. Multiple exercises over a long duration of time. Although, can we make this more specific over the course of the season?

Different training models I’ve utilised over trial and error methods, have led to low intensity, higher volume programs targeting a physiological training response under tension. As strength training really isn’t a major focus in the week of a distance athlete, more so a “we need to do this”, obtaining buy-in for such training methods has been a difficult process. Understanding the running training models is vitally important for these athletes, as I believe we as strength coaches can do more harm than good with this group of athletes by overtraining (increasing the load on the legs and fatiguing the athlete in their already demanding weekly loads).

Like the power endurance model, the off season period continues to focus on non-race specific programming. Specificity to strength at range, focused on building tissue tolerance to handle the running load and reduce the risks of injury but specificity towards exercise choice. Force production of aerobic athletes is common from the calf muscle group, quadriceps, gluteal, and to a lesser extent the hamstrings. Stress fractures to foot and tibial structures are high and must be kept in mind for the choice of exercise we would want to incorporate.

Velocity based training again becomes more appropriate during the pre-comp and competitions phases, where a reduction in weight and increase in speed over a longer period is the focus. Lower intensity exercises may be used for the longer circuit sets as seen in the table below, as a focus is rhythmic durability, whereby exercise selection needs to be effective in rhythmic force production without losing form for a longer period of time. GymAware RS will clearly state loss of form with a reduction of force and velocity shown.

The danger…. Is this too much? Some of these athletes are reaching up to 100kms per week on foot. Is there a need to be doing these types of circuits during these stages? Too much force going through the lower limb when they are doing a higher amount of KM’s running (most important), will need to be monitored when programming for this style.

Therefore, applying twice a week at the appropriate time of week (integrating with their running program) is vitally important. I have worked with coaches that program 10 day training cycles, where I would apply programs two-three times in a cycle. A power endurance based program with submaximal loads, and two endurance based circuits were best fit.

Keep reiterating that exercise technique and generally low loads being moved consistently is the goal. They are not trying to develop a lot of fast twitch response, therefore the necessity for heavy lifting becomes minimal. The main performance outcome I have seen with this group is their strength to maintain better running posture over a longer duration, therefore a better running economy and performance.

Example 1: Short Aerobic – 3-5min Options

The example above is used in the pre-competitive or competitive phases, using lighter weights (DBs, unloaded barbell – 30kg). Approximately 3 minutes worth of exercise, targeting the whole body then some running based movements, with minimal recovery to focus on aerobic output. The variation of exercise challenges the body to be economical in movement whilst training the physiology to use the aerobic system as the fuel. The GymAware and Gymaware Flex can be utilised on one or 2 exercises per circuit set, preferably the final set whilst under the most fatigue and using the same settings as previously mentioned with the 80-percentile band as an indicator of velocity reduction. Intent and frequency output

In a competition phase of training, the athlete can split this over 2 strength sessions depending on weekly volume or they could do this program twice.

In a pre-competition phase of training, I still enjoy applying sub maximal strengthening training at least once a week, which follows a similar conjugate model to the anaerobic endurance group or the program below. More weight applied, a bit more power focused and still applying VBT principles of moving the weight quickly!

sub maximal strengthening training at least once a week

Example 2. Longer Endurance 5min + Options

When working on longer endurance track events where runners are competing between 3-10km, longer time under tension is necessary. There are two models I have used for long aerobic training sessions.

Example 2a. A circuit of 8-10 Exercises unilateral lower limb and combination limb exercises, broken into either 20 or 30s per limb with no or short 30-60 break between limb, followed by a longer 60-90s break between the exercise, as seen in the table below. A very aerobic dominant session where the circuit can reach 10mins of work per circuit based on the load and rest variations. The downside to this can be there repetitions can be higher, therefore higher weekly loads and the need for preparing the body to withstand this tolerance in prior phases becoming vital.

Example 2a: Rest based aerobic

Example 2b: Continuous based exercise for 5-6 mins duration, 8-10 exercises for 20-40s duration. Any more than this I have found bores the athlete and I like to continue with variation of movement to challenge the body to be coordinated with this load. These continuous exercises, combined with little rest between each exercise (5-15s to move to exercise), making this circuit quite difficult and not for the inexperienced endurance athlete. Exercise selection is bilateral and postural rather than the previous unilateral circuit example.

Continuous-based-exercise-program

Conclusion

Intent of movement is key! VBT is all about the ability to move the weight quickly, and in this case, over a longer period of time. Weight isn’t the variable we are focusing on, it is frequency and rhythm  of velocity of movement, and minimising the decrease of velocity output over the set. The better athletes will maintain velocity output for a better duration, and hypothetically improve their transfer of force from the strength training room onto the track. Therefore, being a stronger and more efficient athlete.

As stated, the risks and dangers involved as strength coaches, can be that they are doing too much of this type of training during the week with their running-based training. Therefore, constant monitoring and communication between athletes and coaches is vital for positive performance outcomes.

Dr.-Angus-McEntyre

Dr. Angus McEntyre

Dr. Angus McEntyre is a distinguished Chiropractor, Sports Performance Coach, and Strength Practitioner based in Sydney, Australia. With over 20 years of experience, he has worked with athletes ranging from beginners to international competitors across various sports, including Athletics, AFL, Rugby League, and Rugby Union. As the founder of AM Health & Performance,  Angus employs a hybrid approach that seamlessly integrates chiropractic care with strength and conditioning principles to optimize athlete performance and rehabilitation.​ Angus’ academic contributions include authoring the multiple publications in Strength and Sports Medical Journals. He has also presented at various Coaching and Sports Medical conferences, sharing his expertise on topics such as age-appropriate strength training and integrating sport medicine and strength & conditioning training to become masters of tissue adaptation for high performance sport.​