The effects of a 10-week combined strength and endurance training intervention followed by cold water immersion or active recovery

Abstract

Combined strength and endurance training has been noted to produce significant improvements in strength and endurance performances of men. However, there seems to be moderate inhibitory effect regarding strength adaptations, especially considering power production. The effects of training have been well documented over the years yet very little has been investigated about recovery, even though athletes spend more of their time recovering than they do training. This study was conducted to investigate the effects of a 10-week combined strength and endurance training period on muscular performance and 3km time-trial in males with each training session followed by cold water immersion (CWI) or active recovery (AR). A total of 19 healthy recreationally trained subjects (AR: 10, CWI: 9) completed a 10-week combined strength and endurance training period. All subjects trained twice a week strength and twice a week endurance. Strength training consisted of maximal resistance training (~85%1RM) and plyometric exercises for the lower extremities. Endurance training sessions were 4x4min and 3x3x100m running, with each of these being performed once a week. Strength measurements and 3km time-trial were conducted before (PRE) and after (POST) the 10-week training period. Strength measurements consisted of countermovement jump, maximal isometric bilateral leg press, maximal isometric unilateral knee extension and flexion, and 1RM dynamic leg press. From pre- to mid-measurements only AR group improved CMJ height by 7.3% (±9.9%, p=0.064). Only CWI group improved CMJ from mid- to post-measurements (6.6±7.9%, p<0.05). During the whole intervention both groups improved CMJ from pre- to post-measurements (AR: 10.0±8.0%, p<0.01; CWI: 9.7±5.9%, p<0.01). There were no significant differences between AR and CWI groups when comparing the relative changes between any measurement time points. As well as there were no significant differences between AR (pre: 787±79s; post: 767±62s) and CWI (pre: 761±69s; post: 729±53s) groups in mean 3km time-trial performance at any measurement time points. In summary, there were no significant differences between AR and CWI at the end of the 10- week intervention. However, in the AR group, there were significant changes from PRE-to MID measurements with very little improvements from MID to POST. In the CWI group, there were no significant changes from PRE-to MID measurements while there were significant changes from MID to POST. These findings suggest that combined maximal and explosive strength and high-intensity endurance training seems to be efficient training modality even for recreationally active people and it appears CWI and AR likely assist in recovery of exercise performance; however, it is unclear which method is most effective. Further research is required to obtain a more complete understanding of the effects on performance.