Treino Concorrente (Força + Resistência)

This PRISMA-guided, PROSPERO-registered (CRD42020203777) systematic review and meta-analysis of 43 studies found concurrent aerobic and strength training did not significantly compromise maximal strength (SMD -0.06, 95% CI -0.20 to 0.09, p=0.446) or muscle hypertrophy (SMD -0.01, 95% CI -0.16 to 0.18, p=0.919) versus strength training alone, but explosive strength gains were modestly attenuated (SMD -0.28, 95% CI -0.48 to -0.08, p=0.007), especially when aerobic and strength sessions were performed within the same session rather than separated by at least 3 hours. No significant moderating effects were found for aerobic modality (cycling vs running), training frequency, age, or training status.

This meta-analysis of 21 studies (422 effect sizes) found resistance training alone produced greater hypertrophy, strength, and power gains than endurance training alone, with concurrent training producing intermediate but still favorable effects versus endurance-only training. Interference on hypertrophy and strength was significant when the endurance component was running (but not cycling), and effect sizes correlated negatively with the frequency and duration of the endurance training, indicating the interference effect depends on the modality, frequency, and duration of the added endurance work.

This systematic review and meta-analysis of 5 controlled trials (93 competitive middle/long-distance runners) found strength-training programs (2-3x/week, 8-12 weeks, low-to-moderate loads plus plyometrics/sprints) produced a large improvement in running economy (SMD -1.42, 95% CI -2.23 to -0.60) versus non-strength-training controls. The evidence base was small (only 5 of 699 screened studies were eligible), limiting precision, though the authors judge the effect consistent enough to recommend strength training to improve running economy in highly trained runners.