One of the most significant parts of being an athlete, regardless of capability level, is learning to maintain and develop physical strength and performance. Whether playing sports recreationally or competing at the highest professional level professionally, it is helpful to understand how to get the most out of the human body. Gaining cardiovascular stamina and building muscle are elements that most athletes are familiar with in some capacity.
Muscular endurance refers to how long muscles can train and sustain exercise or the act of contracting a muscle or group of muscles against resistance, such as body weight or supplemental weights, for a prolonged period. When athletes can improve their muscular endurance, they can perform much longer without getting tired. The greater the muscular endurance of an athlete, the more repetitions of an exercise they can complete.
An online Master of Science (M.S.) in Sports Administration – General from Southeastern Oklahoma State University can prepare students for managerial or administrative positions in professional sports, collegiate sports, sports marketing, management agencies and sports facilities. Graduates will be ready to provide event- and sport-specific training programs.
How Athletes Can Develop Muscle Endurance for Specific Sports
Taking time to develop and improve specific muscles and muscle groups helps athletes prepare for the demands of their chosen sport. Endurance sports such as long-distance running, rowing, swimming, cycling, cross country skiing and rock climbing require muscular endurance to perform at the highest level. The following are some popular sports and how athletes can develop enhanced muscle endurance for an elevated level of performance:
- Rowers require substantial muscular endurance in their legs and arms. When a rower drives, or pulls the oars towards themselves, that repeated motion requires not only muscular endurance but also respiratory and cardiovascular endurance. Interval, tempo and pace training can help boost muscular endurance for this particular sport.
- Running involves the lower body muscles contracting against the forces of body weight and gravity. The quadriceps, hamstrings and glutes contract to move the body forward and progress toward the finish line. Long-distance runners train to increase their distance by gradually running longer distances to strengthen their muscles and lung capacity. Keeping a consistent running schedule, incorporating interval training, using explosive polymetric exercises and adding strength training can also increase muscular endurance for runners.
- Long-distance cycling requires a great deal of leg strength, as well as muscle, respiratory and cardiovascular endurance. It’s common for cyclists to switch between flat and hilly terrain and long and short rides to gain endurance. Cyclists also gradually increase the length of time of their rides, change the intensity of their cycling sessions and commit to a consistent schedule to boost muscle endurance.
The Importance of Strength Training
Athletes participating in endurance sports will sometimes overlook the importance of strength training. Strength training increases muscles’ strength and fatigue resistance. Well-rounded athletic training focuses on weaker areas and strives to improve those areas. Core work and particular exercises designed for specific sports help athletes become stronger and less prone to injury, which increases muscle endurance.
Next Steps
Southeastern’s 100% online M.S. in Sports Administration – General program provides classes that focus on developing strength training programs to maximize athletic performance, nutritional strategies and advanced coaching techniques. The Advanced Strength Development course covers practical and theoretical applications of strength training, sports-specific performance demands, strength and conditioning programs and individual performance optimization. The program centers on the performance requirements related to body composition, cardiovascular endurance, musculoskeletal strength and flexibility and nutritional recommendations.
Graduates will be prepared to thrive in a number of sports fields — professional, recreational and educational — and help athletes of all abilities succeed.
Learn more about Southeastern Oklahoma State University’s online Master of Science in Sports Administration – General program.