Explosive-strength training improves 5-km running time by improving running economy and muscle power

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Abstract
To investigate the effects of simultaneous explosive-strength and endurance training on physical performance characteristics, 10 experimental (E) and 8 control (C) endurance athletes trained for 9 wk. The total training volume was kept the same in both groups, but 32% of training in E and 3% in C was replaced by explosive-type strength training. A 5-km time trial (5K), running economy (RE), maximal 20-m speed (V20 m), and 5-jump (5J) tests were measured on a track. Maximal anaerobic (MART) and aerobic treadmill running tests were used to determine maximal velocity in the MART (VMART) and maximal oxygen uptake (V˙o2 max). The 5K time, RE, andVMART improved (P < 0.05) in E, but no changes were observed in C.V20 m and 5J increased in E (P < 0.01) and decreased in C (P < 0.05).V˙o2 max increased in C (P < 0.05), but no changes were observed in E. In the pooled data, the changes in the 5K velocity during 9 wk of training correlated (P< 0.05) with the changes in RE [O2 uptake (r = −0.54)] andVMART(r = 0.55). In conclusion, the present simultaneous explosive-strength and endurance training improved the 5K time in well-trained endurance athletes without changes in theirV˙o2 max. This improvement was due to improved neuromuscular characteristics that were transferred into improvedVMART and running economy.