Gym & Training

The benefits of resistance training for endurance athletes is well
documented. The attached anatomical adaptation (AA) programme has been
designed to introduce Lichfield CCC members to the rigours of strength
training. This programme should be completed 2 x per week, for between
4-6 weeks, prior to the commencement of your specific strength routines
(to follow).

The AA phase represents the foundation on which the other phases of
training are based. The name of this phase has been specifically
selected to illustrate the fact that the main objective of strength
training is not an immediate overload, but rather a progressive
adaptation of an athlete’s anatomy. The objectives of the AA phase are
focused around “prehabilitation” with the hope of preventing the need
for “rehabilitation.” In other words, focusing on a higher volume of
training with low to medium loads will aid in the adaptation level of an
athlete’s muscle tissue, ligaments and tendons, and prepare the body for
the more challenging program inherent in the following phases of
training. Furthermore, a methodologically structured AA phase will aid
in the improvement of inter-muscular

coordination (i.e. balance, coordination and neural firing patterns),
and increase the bone mineral content and proliferation of connective
tissue that surrounds the individual muscle fibres.”

Aaron Caseley

Bodyweight exercises (core strength)


S and C Max Strength