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XT Strength

Strength Training for Endurance and Outdoor Athletes

What is “XT Strength?”

“XT” is a strength and cross-training program designed for athletes to increase performance and complement primary training in outdoor and endurance sports such as running, cycling/mountain biking, swimming, kayaking, triathlon, snow sports, and climbing.

How does it work?

Many endurance and outdoor training programs call for athletes to cross-train and/or strength train 2 or 3 times a week. This often means athletes retreat to a garage or large corporate facility to train with no coaching, no accountability, no camaraderie, and limited, if any, access to proper equipment.

XT classes allow endurance and outdoor athletes to come together, experience programming designed specifically to support their training, with coaching, equipment, and a positive environment to encourage sustainability, accountability, and improvement.

XT programming focuses on athletic elements not commonly addressed by primary endurance training, complementing an athlete’s skill set and preventing overuse injuries by diversifying activities and building strength. Plyometrics, lateral movement, balance, stability, and general strength components are developed.

Is it safe?

Yes. Studies show including this type of training in your program decreases injury. Participating in XT, along with your primary sport training, is statistically safer than not integrating strength work (which is why it’s recommended in many programs).

Some excerpts from articles linked below:

“endurance sports have some of the highest rates of injury of any [professional] sport. In long-distance triathletes, the incidence of reported injuries can range from as low as 37% up to 91%. Most of these injuries, at least at the Ironman distance, are overuse injuries” (Larson Sports Ortho). https://larsonsportsortho.com/benefits-of-weight-training-for-kids/

“It is important to avoid overusing one set of muscles, as repetitive stress to a single muscle group is often the source of injuries. Mixing in strength training to your endurance activities is important to reduce muscular fatigue which can predispose to injuries. Strength training should focus on all muscle groups, especially those of the posterior chain (glutes, hamstrings, and lower back) and core” (Rush Ortho). https://www.rushortho.com/news/how-endurance-athletes-can-avoid-injury-during-peak-training

“From an injury-prevention perspective, a wide scope of research and anecdotal evidence has demonstrated a link between dysfunctional hip musculature and running injuries, specifically in female cross-country runners. And, of course, the general health benefits of resistance training are significant, and include improved bone density, metabolism, body composition, and muscle and connective-tissue strength (American Council on Exercise, 2014).”

Also: https://www.triathlete.com/training/5-common-errors-endurance-athletes-make-in-strength-training/

What does the research say?

There are many peer-reviewed articles supporting integration and benefits of strength training in endurance/outdoor training regimens. We’ve compiled a short list below, but a quick internet search will provide you many more!

“Resistance training is an effective method of improving performance in endurance sports. This is backed by research by Mikkola and colleagues (2007), whose study demonstrated that specific explosive-type strength training leads primarily to neural adaptations (e.g., increased rate of neural activation of motor units) rather than to muscular hypertrophy. This is beneficial in endurance sports, as athletes need to transport their body mass over long durations while experiencing high levels of impact” (Crockford, 2015).

When and where do classes meet?

Classes meet at Pisgah Fitness, centrally located in Asheville’s River Arts District (151 W Haywood St.), with direct access to the French Broad River and the new greenway system. There is ample parking and classes meet twice weekly in the mornings (Tue/Thur 6:30 am) and evenings (Tue/Thur 5:30pm), as well as weekends (Saturday 10:30am and Sunday 9am). The program starts Sunday, August 1st at 9:00AM.

Is this CrossFit training?

No. CrossFit often uses metabolic conditioning ("Wods") to facilitate adaptation and increase fitness levels. Athletes in XT are getting conditioning in their primary endurance or outdoor sport. XT is strength training, period, designed to reduce chances of injury, and increase speed, power, stamina, and other performance aspects.

Benefits:

- Strengthen tendons, bones, ligaments and tissues to resist injury.

- Recover faster from your primary workouts with stronger muscles.

- Stronger muscles increase power in your strides, & add more explosiveness to your toolbox.

How much does it cost?

Rates vary dependent on participation and/or income level (please know we offer a sliding scale rate to be inclusive of athletes of all income levels. See below).

XT Strength: $80/month. Access to 2 XT’s/week.

10-class punch card: $140. Good for 1 year and 10 XT classes.

Per class drop-in: $20.

- Note: Asheville Running Collective members receive a 10% discount for any full-pay monthly membership and $30 discount on 10-class punch card ($110 for 10 classes). 

Sliding Scale: We aim to be accessible to everyone, regardless of income.

- $30k-49k: $65/month for XT Strength.

- $0-29k: 2-4% of gross monthly revenue. $20 minimum/month. Rate based on # of dependents.

Pisgah Fitness Unlimited: $150/month. Full access to all Pisgah Fitness classes, including functional fitness group classes, Rebuild (functional bodybuilding), open gym, and XT classes.

Note: We never use contracts and we won't hard sell you on our programs.

 

Sample class structure:

Warm-up: (10 min)

  • 3:00 Assault bike, jump rope, rower, etc. (increasing pace per minute)

  • Dynamic progression (lunge/side lunge/air squat/ring rows/bounding/broad jumps/pvc pass throughs/pushups)

  • Bodyweight movements associated with strength work in that class

Skill/Teaching: (10 min)

  • Unweighted/light weight teaching and skill development on strength training movements

    • For today’s example below: PVC deadlift and clean– med ball deadlift and clean – empty bar deadlift and clean

      • Review coaching points. Ensure all athletes are safely moving before adding any load.

  • Strength A: (15 min)

  • Deadlift: 3 sets of 10 (challenging, but submaximal, weight. Loads increase and set/rep schemes advance over time as technique and movement consistency increases.)

  • Overhead weighted lunge (set of 10 after each deadlift set)

  • Rest as needed before beginning next set

Strength B: (15 min)

  • Power Clean: 3 sets of 5

  • Box Jumps/Weighted Step-Ups :30 work sets (after each clean set)

  • Rest as needed before beginning next set

Accessory: (10 min)

  • 6 rounds for quality:

    • 80 ft. Front rack/farmers carry (balance/core stability), 5 25 yd. shuttle runs (lateral movement/change of direction) - Rest as needed after each round

Mobility/cool-down: (5 min)

  • Static hamstring/groin/hip flexor/shoulder/low and mid-back

 

Staff Profiles:

Ben Williamson is a former collegiate athlete and veteran of multiple marathon and half-marathon events. He has coached individual high school state champions in track and field and conference championship and state runners-up in team sports. He has earned 5 CrossFit certifications, including the Level 2 coaches’ certificate, CrossFit Endurance, and Olympic Weightlifting certificates. Ben is a career educator, coach, and teacher. He is the owner and manager of Pisgah Fitness.

Mark Desin is a former 2-sport collegiate athlete, veteran CrossFit coach, and former affiliate owner, regional CrossFit Games competitor, and avid mountain biker. He holds multiple CrossFit coaching certificates, including the Level 2 coaches’ certificate.

Brooke Lyon holds an OPEX coaching certificate, is a certified sports nutritionist, and is a long-time fitness and personal training coach.

 

How do I get started?

Call, text, or email Ben at Pisgah Fitness (ben@pisgahfitness.com) for more information. Athletes are encouraged to attend an initial XT class for free.