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Are adaptations to combined endurance and

strength training affected by the sequence of
training?
a a
Mitchell A. Collins & Teresa K. Snow
a
Human Performance Laboratory, Department of Health and Physical Education ,
Kennesaw State College , PO Box 444, Marietta, Georgia, 30061, USA
Published online: 14 Nov 2007.

To cite this article: Mitchell A. Collins & Teresa K. Snow (1993) Are adaptations to combined endurance
and strength training affected by the sequence of training?, Journal of Sports Sciences, 11:6, 485-491, DOI:
10.1080/02640419308730017

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 Journal of Sports Sciences, 1993, 11, 485-491

Are adaptations to combined endurance and strength

training affected by the sequence of training?
MITCHELL A. COLLINS* and TERESA K. SNOW
Human Performance Laboratory, Department of Health and Physical Education, Kennesaw State College,
PO Box 444, Marietta, Georgia 30061, USA

Accepted 10 December 1992

The purpose of this study was to determine whether the sequence of strength training before endurance training
(ST/ET) is more or less effective than endurance training followed by strength training (ET/ST). Twenty-three
Downloaded by [New York University] at 01:30 08 January 2015

females and 11 males were assigned to one of three groups: ST/ET (n= 15), ET/ST (n= 15) or control (n = 4).
The 7-week training programme consisted of strength training using 10 exercises for two sets of 3-12 repetitions
and running for 20-25 min at 60-90% of heart rate reserve. Maximal oxygen uptake (VO2 max) was measured
during a graded treadmill test, and muscular strength was assessed using one-repetition maximum tests for the
bench press (BP), shoulder press (SP), arm curl (AC) and leg press (LP). The VO2 max significantly (P < 0.05)
increased 6.7 and 6.2% for the ST/ET and ET/ST groups, respectively. There was no significant (P > 0.05)
difference between the two experimental groups. Muscular strength significantly (P <0.05) improved by 15.2%
(BP), 16.6% (SP), 17.2% (AC) and 11.9% (LP) for the ST/ET group and 19.9% (BP), 24.1% (SP), 20.9% (AC)
and 14.0% (LP) for the ET/ST group. There were no significant (P > 0.05) differences between the two
experimental groups for the BP, AC and LP; however, the ET/ST group increased (P < 0.05) SP strength more
than the ST/ET group. In conclusion, adaptations to a combination of short-term endurance and strength
training as assessed by VO2 max and BP, AC and LP strength appear to be independent of whether endurance
training occurs prior to or following strength training.

Keywords: Maximal oxygen uptake, resistance training, aerobic conditioning, muscular strength.

Introduction Concurrent endurance and strength training has been

Previous research has clearly established that endurance
and strength training induce distinctly different adap-
tations of the human body which are specific to the mode
of exercise stress (Holloszy and Booth, 1976; Klausen et
al, 1981; MacDougall et al., 1980; McDonagh and
Davies, 1984; Saltin, 1969). However, more recently it
became apparent that training programmes employing
both endurance and strength training concurrently
might impede some physiological adaptations to train-
ing (Hickson, 1980). Although much data are available
on the adaptations to endurance training and strength
training performed separately, there are fewer studies
which have investigated concurrent endurance and
strength training programmes (Chromiak and Mulva-
ney, 1990; Dudley and Fleck, 1987).
* To whom all correspondence should be addressed.
reported to interfere with the development of muscular
strength without compromising the development of
aerobic power (Dudley and Djamil, 1985; Hickson,
1980; Lee et al., 1990), except in previously endurance-
trained individuals where strength was not impeded
(Hunter et al., 1987; Paavolainen et al., 1991). Although
concurrent training might not be advisable when
optimum strength development is important, both
activities are still commonly used concurrently in
physical fitness (American College of Sports Medicine,
1990) and athletic conditioning programmes (Pauletto,
1985).
Since strength and endurance training are often
performed concurrently, it is important to understand if
there is an optimum training pattern or sequence for
enhancing the physiological adaptations to exercise.
Sale and colleagues (1990) reported that the pattern of
training on opposite days was more effective for

0264-0414/93 © 1993 E. & F.N. Spon

 486
improving muscular strength than training on the same
day when performing concurrent endurance and
strength training. Also, Bell et al. (1988,1991) reported
that the sequence of training might impact adaptations
to training; however, their endurance and strength
training programmes were not concurrent.
Although the sequence of training may be important,
there are no data documenting whether strength train-
ing should precede or follow endurance training when
both activities are performed on the same day. Previous
investigations on the effects of concurrent training have
utilized various sequences, including strength training
before endurance training (Hickson, 1980; Hunter et al.,
1987), endurance training before strength training (Lee
et al., 1990) and alternating the sequence during the
training period (Sale et al., 1990). Based on previous
research designs, it is unclear whether the sequence of
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training affects the adaptations to concurrent training
programmes. Therefore, the purpose of this study was
to determine if the sequence of strength training before
endurance training is more or less effective than
endurance training before strength training when both
are performed during the same session.
Methods
Subjects
Twenty-three females and 11 males volunteered to
participate in the study. Ten females and five males were
recruited for each of the two experimental groups and
the remaining three females and one male were assigned
to the control group. Random assignment of the subjects
to the three groups was not possible due to the time
commitment required for training; therefore, the sub-
jects volunteered for either the control or experimental
groups. The sequence of training was randomly
assigned to the two experimental groups. The physical
characteristics of the subjects are presented in Table 1.
Untrained subjects were recruited for the experimental
groups because previous studies have suggested that the
development of strength might not be impeded in
previously endurance-trained individuals (Hunter et al.,
Table 1 Mean ( + S.D.) physical characteristics of the subjects
ST/ET
Variable (n=15)
Age (years) 23.2±5.4
Height (cm) 168.1+9.8
Body mass (kg) , 63.7+13.0
ST/ET, strength training followed by endurance training; ET/ST, endurance training followed
by strength training.
Collins and Snow
1987; Paavolainen et al., 1991). Therefore, if the
sequence of training influences adaptations to concur-
rent training, it might be more easily detected in
untrained individuals. Written informed consent was
obtained from all subjects.
Design
The subjects in the two experimental groups partici-
pated in a 7-week cardiovascular endurance and
strength training programme. Although the adaptations
to endurance and strength training are well docu-
mented, a small control sample was selected to substan-
tiate improvements in maximal oxygen uptake
(^O 2 max) and strength resulting from training. The
subjects in the control group did not participate in the
training programme, and they were instructed to retain
their normal daily activity levels during this study. The
training programmes for the two experimental groups
were matched to ensure that training modes, frequen-
cies, durations and intensities were equal; however, the
sequence of training was different. One group partici-
pated in strength training immediately followed by
endurance training (ST/ET) on the same day, while the
other group undertook endurance training immediately
followed by strength training (ET/ST) on the same day.
All endurance and strength training occurred in the
morning and on the same day for both experimental
groups.
Training programme
The endurance training programme consisted of run-
ning 3 days a week for 25 min with an exercise heart rate
between 60 and 90% of heart rate reserve. The exercise
duration varied from 15 to 25 min of continuous running
during the first 2 weeks of training to allow the subjects
to adjust to the exercise stress. Each subject was
instructed how to palpate the carotid pulse and to count
pulses for 15 s to determine exercise pulse rates. Pulse
rate and continuous running time were recorded by each
subject on a training log to assist in monitoring the
training intensity and duration. Mean exercise heart
rates for the experimental groups ranged from 76 to 84%
ET/ST Control
(«=15) (n = 4)
21.0 + 3.0 33.8 + 11.3
166.4 + 8.5 171.4+14.4
63.5+17.5 71.9 + 25.1
 Adaptations to combined endurance and strength training 487

of heart rate reserve for each week of training. Mean
heart rate values for each group were not significantly
(P>0.05) different for any week of training. Therefore,
the endurance training programmes for the ST/ET and
ET/ST groups appeared to be matched for mode,
frequency, duration and intensity. Pre-test VO2 max
values (ml kg"1 min"1) were not significantly different
between the ST/ET and ET/ST groups.
The strength training programme consisted of
approximately 45 min of strength training using
Universal equipment and free weights. Each subject
performed two sets of 3-12 repetitions using 50-90% of
his or her one-repetition maximum (strength). The
subjects undertook the strength training on the same 3
days each week as the endurance training. The strength
training programme consisted of four lower-body exer-
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log. The exercise intensity (percentage of pre-test
strength) increased weekly using the principles of
periodization (two training cycles). Figure 1 illustrates
the mean (+ S.D.) percentages of pre-test strength for the
bench press, shoulder press, arm curl and leg press for
each group (ST/ET and ET/ST) for each week of
training. Mean values for each exercise were not
significantly (P>0.05) different between the two
groups. Therefore, the strength training programmes
for the ST/ET and ET/ST groups appeared to be
matched for exercises, frequency, sets, repetitions and
training loads (percentage of pre-test strength). Pre-test
strength scores for each exercise were not significantly
different (P>0.05) between the ST/ET and ET/ST
groups.

cises (leg press, leg curl, leg extension, heel raise), five
upper-body exercises (bench press, shoulder press, arm
curl, lateral pulldown, tricep extension) and sit-ups.
Each subject recorded the daily training weights used
and number of repetitions performed on the training
Measurements
Maximal oxygen uptake was determined using a con-
tinuous, progressive, grade-incremented treadmill test.
Following a 10 min warm-up, the females began

Bench Press Shoulder Press

140 120
O ST/ET O ST/ET
• rr/ST ET/ST

100
rr
I I
— 100
in « 80
v
60 v
k_
CL CL
s- 60
'S 60

40 40

Arm Curl Leg Press

120 140

0 ST/ET O ST/ET
• ET/ST • ET/ST
100 120
or or
1
I
in
l>
V
80 )
(

\
}/ 100

a. 1

o
60
/
/ w
T
~- 80
1 o
1
40 60

0 1 2 3 4 5 6 7 0 1 2 3 4 5 6 7

Week of Training Week of Troining

Figure 1 Mean ( + S.D.) training resistances used for the bench press, shoulder press, arm curl and leg press expressed as
percentages of each pre-test one-repetition maximum for the ST/ET and ET/ST groups for each week of training.
 488
running at 9.7 km h ' , 0 % grade and the males ran at
11.3 km h" 1 , 0% grade. The speed remained constant,
but the grade was incremented by 2% at the end of each
2 min period of exercise. Each subject was encouraged to
exercise until exhausted as indicated by an inability to
maintain the work rate. Expired air was collected
continuously during exercise and analysed using a
Quinton Q-Plex I automated gas analysis system. The
gas analyser was calibrated using standard calibration
gases immediately before each exercise test. The flow
meter was calibrated using a 3 litre syringe. Heart rate
was monitored using a Quinton Q-4000 electrocardio-
graph. One of two criteria was used to determine if
VO2 max was achieved: (1) a plateau or decrease in VO2
with an increase in workload as evidenced by a rise less
than 2.1 ml kg"1 min"1 (Taylor et al., 1955), or (2) a
respiratory exchange ratio greater than 1.1 and a heart
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rate within 10 beats min"1 of age-predicted maximum.
If one or both of these criteria were obtained, VO2 max
was the highest VO2 achieved during the test; otherwise,
a second test was administered.
Muscular strength (one-repetition maximum) was
assessed using Universal equipment or free weights for
the bench press, shoulder press, arm curl (free weight)
and leg press. The subjects were given two lifting
sessions to familiarize them with the correct lifting
techniques (Stone and O'Bryant, 1987) prior to any
strength testing. Strength was measured for each
exercise by progressively incrementing the weight lifted
using the procedure described by Stone and O'Bryant
(1987), which minimizes the influence of fatigue. Both
strength and VO2 max were determined prior to and
following the 7-week training programme.
Data analysis
The data were analysed using a two-factor (pre-/post-
test, group) ANOVA with repeated measures. In
instances where a significant interaction was present,
tests for partial interactions and simple main effects were
performed. In addition, simple descriptive statistics
were also computed. The alpha level was set at the 0.05
level.
Table 2 Mean ( + S.E.M.) VO2 max(ml kg ' min ') before and after 7 weeks of
training
Group Pre-test
ST/ET 43.6 ±1.9
ET/ST 43.8 + 2.3
Control 49.0±2.2
ST/ET, strength training followed by endurance training; ET/ST, endurance training followed
by strength training; A, post-test—pre-test; %A = ((post-test—pre-test)/pre-test) x 100.
" Significantly greater than pre-test value (P<0.05); * significantly greater than control group
(P<0.05).
Collins and Snow
Results
Endurance development
Maximal oxygen uptake (FO2max) increased signifi-
cantly (P<0.05) in the ST/ET and ET/ST groups by
6.7 and 6.2%, respectively, but not in the control group.
There was no statistical difference (P>0.05) between
the two experimental groups; however, both experi-
mental groups improved more than the control group.
Table 2 illustrates the mean pre- and post-test values for
the subjects and the absolute and relative changes in
FO, max.
Strength development
The two experimental groups significantly (P<0.05)
increased muscular strength for the bench press,
shoulder press, arm curl and leg press. Increases in
strength ranged from 12 to 17% for the ST/ET group
and from 14 to 24% for the ET/ST group. The control
group did not improve muscular strength significantly.
There were no statistical differences (P>0.05) between
the two experimental groups for the bench press, arm
curl or leg press; however, the ET/ST group improved
(P < 0.05) shoulder press strength more than the ST/ET
group. Both experimental groups improved muscular
strength more than the control group for all four
exercises. Table 3 illustrates the mean pre- and post-test
values for the subjects and the absolute and relative
changes in the four strength measures.
Discussion
Much research has focused on the physiological adap-
tations to endurance training and strength training.
Endurance training (e.g. running, cycling or swimming)
elicits changes that facilitate the transport and utiliza-
tion of oxygen (FO 2 max) (Holloszy and Booth, 1976;
Pollock, 1973; Saltin, 1969), without increasing muscu-
lar strength (Hickson, 1980; Klausen et al., 1981).
Conversely, strength training elicits increases in muscu-
Post-test A %A
46.5 + 1.8" 2.9 6.7s
46.5±2.1" 2.7 6.26
49.8 + 4.5 0.8 1.6
 Adaptations to combined endurance and strength training 489

Table 3 Mean ( + S.E.M.) muscular strength (kg) values before and after 7 weeks
of training
Group Pre-test Post-test A %A
Bench press
ST/ET 35.5 + 5.2 40.9 + 5.8" 5.4 15.2*
ET/ST 42.2±8.4 50.6 + 9.3" 8.4 19.9*
Control 56.9 + 32.6 57.1 + 21.3 0.2 0.4
Shoulder press
ST/ET 27.7 + 3.5 32.3 + 3.7° 4.6 16.6*
ET/ST 29.9 + 3.9 37.1+4.3" 7.2 24.1*'c
Control 34.4+11.8 34.4±7.9 0.0 0.0
Arm curl
ST/ET 27.3 + 3.0 32.0 + 3.5° 4.7 17.2*
ET/ST 29.2 + 2.9 35.3+4.0" 6.1 20.9"
Control 34.1 + 12.1 33.4 + 7.9 -0.7 -2.1
Leg press
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ST/ET 99.2±7.3 111.0 + 7.9" 11.8 11.9*

ET/ST 106.5 + 8.5 121.4+10.0" 14.9 14.0*
Control 118.8±21.7 113.2+15.5 -5.6 -4.7
ST/ET, strength training followed by endurance training; ET/ST, endurance training followed
by strength training; A, post-test —pre-test; %A = ((post-test—pre-test)/pre-test) x 100.
" Significantly greater than pre-test value (P<0.05);' significantly greater than control group
(P<0.05);' significantly greater than ST/ET group (P<0.05).

lar strength with little or no change in the ability to
transport or utilize oxygen (Hickson, 1980; MacDougall
et al., 1980; McDonagh and Davies, 1984). Less
research is available on the adaptations to a concurrent
training programme. The experimental groups
improved VO2 max by 6-7%, which is similar to values
reported for other concurrent training programmes
(Hickson, 1980; Hunter et al., 1987; Lee et al., 1990;
Sale et al., 1990). Similarly, the improvements in
muscular strength (12-24%) were also comparable to
data from other studies (Dudley and Djamil, 1985;
Hickson, 1980; Hunter et al., 1987; Lee et al., 1990; Sale
et al., 1990).
Although the adaptations are similar for concurrent
endurance and strength training compared to individual
programmes, there appears to be antagonistic effects
with concurrent training (Dudley and Djamil, 1985;
Hickson, 1980). Studies by Hickson (1980) and Dudley
and Djamil (1985) have shown that concurrent endur-
ance and strength training does not affect VO2 max, but
the acquisition of muscular strength appears to be
compromised with concurrent training programmes,
except in previously endurance-trained individuals
(Hunter et al., 1987; Paavolainen et al., 1991). Factors
such as overtraining, alterations in efficient motor unit
recruitment patterns, possible changes in myosin iso-
zymes, and/or alterations in the endocrine response to
training may account for the antagonistic effects. Since
concurrent endurance and strength training appears to
hinder the adaptive response to exercise training, data
are necessary to determine if certain training patterns or
sequences might help facilitate the adaptive process.
Very little is known regarding training patterns or
sequences during concurrent endurance and strength
training. Concurrent training programmes have been
studied using various training patterns, with endurance
and strength training performed on alternate days
(Dudley and Djamil, 1985; Sale et al., 1990), the same
day (Hickson, 1980; Lee et al., 1990; Sale et al., 1990) or
a combination of the two (Hunter et al., 1987). Also, in
studies where concurrent training occurred on the same
day, different sequences have been used, including
endurance training prior to strength training (Lee et al.,
1990), strength training prior to endurance training
(Hickson, 1980; Hunter et al., 1987) and a combination
of both sequences (Sale et al., 1990). At the present time,
there is no clear understanding of the best pattern or
sequence of training for optimizing the adaptive re-
sponse to concurrent training. Although some data do
suggest that it is better to train on alternate days than the
same day when undertaking a concurrent training
programme (Sale et ah, 1990), there are no data on the
effect of the training sequence. Therefore, the purpose
of the present study was to determine if the sequence of
training might play a role in facilitating the adaptive
response to concurrent training.
It appears to be fairly well documented that concur-
rent endurance and strength training has no effect on
improvements in VO2 max. Also, whether one trains on
alternate days or on the same day during concurrent
 490
programmes, VO2 max is not influenced. The training
programmes for both experimental groups in the
present study were carefully matched for modes,
frequencies, intensities and durations of endurance
training. Therefore, any differences in improvements in
VO2 max might be explained by the sequence of
training. Our data suggest that VO2 max (6.7% vs 6.2%
improvement) is not influenced by the sequence of
training. This finding is consistent with other studies
which have shown that improvements in VO2 max are
not influenced by concurrent training programmes or by
the pattern of training (Dudley and Djamil, 1985;
Hickson, 1980; Hunter et al., 1987; Lee et al, 1990; Sale
et al, 1990). Although the subjects in the ST/ET group
'strength trained' before running, they were still able to
maintain both the intensity and duration of running as
the ET/ST group which ran first; therefore, there was
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no advantage to running before strength training with
regards to improving VO2 max.
Adaptations to muscular strength appear to be more
sensitive to concurrent training programmes than
VO2 max. Concurrent training programmes appear to
interfere with improvements in strength (except in
endurance-trained individuals), and increases in
strength appear to be greater when endurance and
strength training are performed on alternate days as
opposed to on the same day. The training programmes
for both experimental groups were carefully matched for
exercises, frequency, sets, repetitions and training loads,
and we found that the sequence of training did not
influence the adaptations in muscular strength except
for shoulder press strength. The ET/ST group
improved shoulder press strength more than the ST/ET
group (24.1% vs 16.6% improvement). Since our
endurance training programme consisted of running,
differences in lower-body strength would certainly be
more likely if the sequence of training was important,
which would be consistent with data from other
concurrent training studies for lower-body compared to
upper-body improvements in strength (Hunter et al.,
1987; Lee et al, 1990). Also, it would seem that if the
sequence of training was important for enhancing
muscular strength, it would be better to undertake
strength training before endurance training due to the
fatigue resulting from endurance training. Therefore,
we cannot explain the greater improvement in shoulder
press strength for the ET/ST group. Although the ET/
ST group ran before undertaking strength training, the
subjects were still able to maintain both the number of
repetitions and training load during strength training as
the ST/ET group, which undertook strength training
first; therefore, there appears to be no advantage to
strength training before running with regards to im-
provements in bench press, arm curl and leg press
strength.
Collins and Snow
Many coaches and athletes have a preference for
performing endurance training or strength training
first, but training sequence does not appear to influence
the adaptations to training. Although one might hypoth-
esize that the first activity (endurance or strength) would
cause fatigue, thereby reducing the effectiveness of the
second activity (strength or endurance), this does not
appear to be true, since the subjects in both experi-
mental groups were able to maintain equal training
intensities, and improvements in VO2 max and strength
were the same. In conclusion, adaptations to a combin-
ation of short-term endurance and strength training as
assessed by VO2 max and bench press, arm curl and leg
press strength appear to be independent of whether
endurance training occurs prior to or following strength
training.
Acknowledgement
We thank Mrs Lynn Samples for her assistance in the
preparation of this manuscript.
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