Strength vs. Endurance and the Master Athlete.

Strength or Endurance or Both?

Masters Crossfitters, face a problem of having to work harder to build speed and strength, and maintain it, than do more junior athletes.  There is unfortunately not a lot of research on Masters’ performance and most of what there is focused on endurance athletes like swimmers, runners and cyclists.  And little to go by when training as a Crossfit Master.  As Crossfitters we need everything: speed, endurance and strength.  

Post CrossFit WOD at CrossFit Seven.

As a general rule, all masters athletes can keep a competitive edge over peers by combining high-intensity aerobic and resistance training.  This is exactly what we are getting in varied strength and endurance programming. Endurance athletes score high on cardiovascular markers with greater arterial flexibility, less thickening of arterial walls and better vascular endothelial performance (performance of the inner layers of blood vessels) than others.   Unfortunately they show little preservation of muscle mass over time. Those who are primarily into resistance training maintain muscle mass and function better than others, but do not do as well on cardiovascular tests as those who focus on endurance. The best strategy appears to be to keep up with both and both will be important for Crossfit performance.  That goes for juniors too. 

Shibata, S., & Levine, B. (2012). Effect of exercise training on biologic vascular age in healthy seniors AJP: Heart and Circulatory Physiology, 302 (6) DOI: 10.1152/ajpheart.00511.2011

Reaburn, P., & Dascombe, B. (2008). Anaerobic performance in masters athletes European Review of Aging and Physical Activity, 6 (1), 39-53 DOI: 10.1007/s11556-008-0041-6

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