Métodos de entrenamiento de fuerza en atletas de medio fondo. Una revisión sistemática
Resumen
El objetivo de esta revisión sistemática ha sido comparar los diferentes métodos de entrenamiento de fuerza para mejorar el rendimiento en pruebas de entre 800 y 5000 m en atletismo, eventos caracterizados por altos requerimientos de capacidad aeróbica, de fuerza máxima y de potencia. La base de datos Pubmed fue empleada para buscar artículos originales acerca del entrenamiento de fuerza en medio fondistas. Para ello se introdujeron diferentes combinaciones de algunos términos como: “middle distance”, “running performance”, “VO2max”, “running economy”, “resistance training”, “strength training”, “concurrent training” y “plyometric training”. Los artículos cuyas intervenciones fueron evaluadas con test de contrarreloj superiores a 5 km fueron excluidos. Inicialmente se recolectaron 298 artículos, de los cuales 9 fueron seleccionados atendiendo a los criterios de inclusión y exclusión. Tras un periodo de intervención con una duración de 6 a 12 semanas, en todos los artículos se observaron mejoras en parámetros fisiológicos y neuromusculares, a excepción de uno. En este estudio se apreció una tendencia a la mejora, aunque los cambios no fueron significativos. Los estudios que mayores mejoras obtuvieron, realizaron entrenamiento de fuerza con cargas del 70 % RM o superior. Además, este entrenamiento de fuerza fue combinado con ejercicios pliométricos realizados sin peso adicional o añadiendo un 30% del peso corporal. En conclusión, combinar el entrenamiento de fuerza a una intensidad del 70%RM o superior a 4-10 repeticiones con entrenamiento pliométrico, parece ser el método más efectivo para optimizar el rendimiento en carreras de medio fondo
Palabras clave:
Corredores, Resistencia, Rendimiento, Economía de la carrera, Máximo consumo de oxígeno
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Cristóbal-Blázquez, P., Osmani, F., & Lago-Fuentes, C. (2024). Métodos de entrenamiento de fuerza en atletas de medio fondo. Una revisión sistemática. MLS Sport Research, 4(1). https://doi.org/10.54716/mlssr.v4i1.2450
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Beattie, K., Kenny, I. C., Lyons, M. & Carson, B. P. (2014). The effect of strength training on performance in endurance athletes. Sports medicine, 44(6), 845–865. https://doi.org/10.1007/s40279-014-0157-y
Billat L. V. (2001). Interval training for performance: a scientific and empirical practice. Special recommendations for middle- and long-distance running. Part II: anaerobic interval training. Sports medicine, 31(2), 75–90. https://doi.org/10.2165/00007256-200131020-00001
Blagrove, R. C., Howatson, G. & Hayes, P. R. (2018). Effects of Strength Training on the Physiological Determinants of Middle- and Long-Distance Running Performance: A Systematic Review. Sports medicine 48(5), 1117–1149. https://doi.org/10.1007/s40279-017-0835-7
Brandon L. J. (1995). Physiological factors associated with middle distance running performance. Sports medicine (Auckland, N.Z.), 19(4), 268–277. https://doi.org/10.2165/00007256-199519040-00004
García-Pallarés, J. & Izquierdo, M. (2011). Strategies to Optimize Concurrent Training of Strength and Aerobic Fitness for Rowing and Canoeing. Sports Medicine, 41(4), 329–343. https://doi.org/10.2165/11539690-000000000-00000
García-Pinillos, F., Lago-Fuentes, C., Latorre-Román, P. A., Pantoja-Vallejo, A. & Ramirez-Campillo, R. (2020). Jump-Rope Training: Improved 3-km Time-Trial Performance in Endurance Runners via Enhanced Lower-Limb Reactivity and Foot-Arch Stiffness. International journal of sports physiology and performance, 12, 1–7. https://doi.org/10.1123/ijspp.2019-0529
Haugen, T., Sandbakk, Ø., Enoksen, E., Seiler, S. & Tønnessen, E. (2021). Crossing the Golden Training Divide: The Science and Practice of Training World-Class 800- and 1500-m Runners. Sports Medicine, 51(9), 1835–1854. https://doi.org/10.1007/s40279-021-01481-2
Hoff J. & Helgerud J. (2003). Maximal strength training enhances running economy and aerobic endurance performance en J. Hoff & J. Helgerud (Ed.), Football (Soccer). New Developments in Physical Training Research (pp. 37-53). Norwegian University of Science and Technology.
Hudgins, B., Scharfenberg, J., Triplett, N. T. & McBride, J. M. (2013). Relationship between jumping ability and running performance in events of varying distance. Journal of strength and conditioning research, 27(3), 563–567. https://doi.org/10.1519/JSC.0b013e31827e136f
Jiménez-Reyes, P. & González-Badillo, J. (2011). Monitoring training load through the CMJ in sprints and jump events for optimizing performance in athletics. Cultura, Ciencia y Deporte, 18, 207-217. https://doi.org/10.12800/ccd.v6i18.48
Lacour, J. R., Padilla-Magunacelaya, S., Barthelemy, J. C. & Dormois, D. (1990). The energetics of middle-distance running. European Journal of Applied Physiology and Occupational Physiology, 60(1), 38–43. https://doi.org/10.1007/BF00572183
Mikkola, J., Rusko, H., Nummela, A., Pollari, T. & Häkkinen, K. (2007). Concurrent endurance and explosive type strength training improves neuromuscular and anaerobic characteristics in young distance runners. International journal of sports medicine, 28(7), 602–611. https://doi.org/10.1055/s-2007-964849
Moore I. S. (2016). Is There an Economical Running Technique? A Review of Modifiable Biomechanical Factors Affecting Running Economy. Sports medicine, 46(6), 793–807. https://doi.org/10.1007/s40279-016-0474-4
Paavolainen, L., Häkkinen, K., Hämäläinen, I., Nummela, A. & Rusko, H. (1999). Explosive-strength training improves 5-km running time by improving running economy and muscle power. Journal of applied physiology, 86(5), 1527–1533. https://doi.org/10.1152/jappl.1999.86.5.1527
Ramírez-Campillo, R., Alvarez, C., Henríquez-Olguín, C., Baez, E. B., Martínez, C., Andrade, D. C. & Izquierdo, M. (2014). Effects of plyometric training on endurance and explosive strength performance in competitive middle- and long-distance runners. Journal of strength and conditioning research, 28(1), 97–104. https://doi.org/10.1519/JSC.0b013e3182a1f44c
Real Federación Española de Atletismo [RFEA]. Anexo 1. 1 de enero de 2020 (España). https://www.rfea.es/normas/pdf/reglamento2021/05_ReglamentoCompeticion.pdf
Sandford, G. N. & Stellingwerff, T. (2019). Question your categories: the misunderstood complexity of middle-distance running profiles with implications for research methods and application. Frontiers in sports and active living, 1, 28. https://doi.org/10.3389/fspor.2019.00028
Saunders, P. U., Telford, R. D., Pyne, D. B., Peltola, E. M., Cunningham, R. B., Gore, C. J. & Hawley, J. A. (2006). Short-term plyometric training improves running economy in highly trained middle and long distance runners. Journal of strength and conditioning research, 20(4), 947–954. https://doi.org/10.1519/R-18235.1
Sedano, S., Marín, P. J., Cuadrado, G. & Redondo, J. C. (2013). Concurrent training in elite male runners: the influence of strength versus muscular endurance training on performance outcomes. Journal of strength and conditioning research, 27(9), 2433–2443. https://doi.org/10.1519/JSC.0b013e318280cc26
Spurrs, R. W., Murphy, A. J. & Watsford, M. L. (2003). The effect of plyometric training on distance running performance. European journal of applied physiology, 89(1), 1–7. https://doi.org/10.1007/s00421-002-0741-y
Støren, O., Helgerud, J., Støa, E. M. & Hoff, J. (2008). Maximal strength training improves running economy in distance runners. Medicine and science in sports and exercise, 40(6), 1087–1092. https://doi.org/10.1249/MSS.0b013e318168da2f
Trowell, D., Fox, A., Saunders, N., Vicenzino, B. & Bonacci, J. (2022). Effect of concurrent strength and endurance training on run performance and biomechanics: A randomized controlled trial. Scandinavian journal of medicine & science in sports, 32(3), 543–558. https://doi.org/10.1111/sms.14092
World Athletics. (s.f). Top Lists Senior Outdoor 2021 800 Meter Men. https://www.worldathletics.org/records/toplists/middlelong/800-metres/outdoor/men/senior/2021
