Strength and conditioning are an integral part of every Purple Patch Athlete’s training program. It is just one of our four Pillars of Performance: Endurance, Strength, Nutrition & Fueling, and Recovery. In this episode of the Purple Patch Podcast Matt moves beyond how to build a strength program and the general benefits of strength training, and instead focuses on strength training as it pertains to three specific groups of athletes: Endurance Athletes Female Athletes - 35 to 60 years of age navigating perimenopause, and menopause. Mature Athletes - Men and Women over the age of 45. Matt provides research on how to leverage the benefits of strength training to tackle the unique physiological challenges each group faces. An Outline of the Discussion Defining strength and conditioning: A brief overview of strength training and the resources Purple Patch provides. The benefits of strength training for Endurance Athletes: Improving coordination, power, speed, endurance, and muscular resilience. How to integrate a structured and progressive program. Navigating perimenopause, and menopause: The benefits of strength on body Insulin regulation, energy utilization, bone density & cognitive health. The benefits of heavy lifting and muscle recruitment. Mature Athletes: A focused look at cognitive health. Positive impacts of strength training on mood, daily energy, and reduction of disease risk. We hope this episode will encourage you to embrace strength and conditioning and integrate it into your program, to improve your body, your mind, and your performance no matter what stage of life you are in. More on the data provided in this episode: The Effect of Strength Training on Performance in Endurance Athletes Explosive-strength training improves 5-km running time by improving running economy and muscle power Exercise beyond menopause: Dos and Don’ts Information on Next Level by Dr. Stacey Sims Purple Patch Podcast Episode 191: Lift Heavy, Get Fast - Why Every Endurance Athlete and Fitness Enthusiast Should Be Lifting Heavy - With Coach Mike Olzinski Purple Patch Podcast Episode 146: Strength Training is Not Weightlifting - With Coach Mike Olzinski Episode Timestamps 00:00 - 8:39 - Welcome and Episode Introduction 08:46 - 12:17 - Matt's News-ings 12:32 - 16:05 - Word of the Week 16:13 - 52:35 - The Meat and Potatoes - Episode 253: Applying the Science of Strength - Integrating Strength Training for Specific Athlete Populations Purple Patch Video Podcast and More The Purple Patch Center is Open - Learn More and Schedule a Visit Free Live Webinar - Optimize your IRONMAN and 70.3 Performance as a Time-Starved Athlete Purple Patch Coaching Consultation Purple Patch and Episode Resources This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch - Receive 20% off their services with code: PURPLEPATCHPRO20 Ask Matt Anything - Leave a voicemail question for Matt Learn more about Purple Patch Squad High-Performance Training Program Join Bike Squad - Don’t just exercise and work out; learn to train with our structured online cycling program Join Run Squad - Increase your running performance through our progressive, multi-sport approach to running Learn more about Purple Patch Fully Customized 1:1 Coaching Learn more about Purple Patch Strength Programming Purple Patch Swim Analysis Stay Up-to-Date with Purple Patch News and Events Purple Patch Upcoming Webinars and Events