How to Balance Different Training Goals

STUDIES

TIMESTAMPS
00:00 Intro
00:15 Practical Constraints
01:18 Training Priorities
02:53 Compatibility
06:53 Joint Stress
07:39 Systemic Fatigue
09:33 Training Order
11:50 Periodization
12:54 Example Exercise Routines
16:52 Practical Recommendations

ONLINE COACHING & CONSULTING

BOOKS & TRAINING TEMPLATES

COURSES

SOCIAL MEDIA

[Von_Sky]

There are hundreds if not thousands of hours of debate on youtube, on the topic of combining endurance and strength/hypertrophy training, yet you manage to cover all the bases in 19 minutes video! Only thing I can add is that combining strength and endurance is simply fun, whether it slightly impedes one or the other. I'm not an Olympic athlete, just like 99, 999% of people out there, and one thing that we often miss is that we don't need to be extremely specialized in one discipline like professional athletes have to. So ENJOY your training!

[brentace]

💯. I always hear people saying “go big or go home”, “keep pushing”, & “what? You can’t do that?”

Try going sub maximal (to failure) almost everyday on strength and cardio.

You’ll start to have mental, local and global stress (fatigue)

Learned it the hard way. SO REST AND CHILL LADS. Of course, that’s if you’ve been pushing to almost failure for most days.

[softllamaspajamas]

Excellent video. You make my researcher heart happy. I’m a psycho who works out 6 days a week with 4 lifting days (40-60 minutes each), 4 running days, and 2 cycling days. I’m currently training for a half marathon but I also run marathons and ultramarathons. I’m an Army vet so this is pretty normal for me. Maybe it’s not for everyone but I love this workout schedule.

[leandro_]

Great video! As someone who enjoys running and lifting, I don't see many quality content out there. This is a topic I'd love to learn more about it

[victorpark]

Best fitness channel on YouTube! Very scientific + cover topics that other youtubers dont! 👏🏻👏🏻

[graygreysangui]

Don't forget about balance!

I like putting balance after fatigue because that is when we need it most. It could be considered a skill but it's one of the ways to make it more difficult if we are experienced in the form.

[rattaymichael]

my programm goes as such :
Monday : Push day (around 75min)
Tuesday : Pull day (around 75min)
Wednesday : Leg day (around 75min)
Thursday : Morning : zone 2 cardio running (around 40min), Afternoon : Pull day (around 75min)
Friday : Push day (around 75min)
Saturday : Climbing (around 120min)
Sunday : Running Intervals (around 60min)

Keep in mind i have been training for years and i try to get my 8 hours of sleep everyday + eat clean with 1 cheat meal per week
I have seen great results with this routine especially in my appearance.

[KamilJay-dsrs]

For me its like this
Mon- Full body strength training
Tue- swimming
Wed- Full body strength training
Thu- Balance/cardio Training
Fri- Full body strength training
Sat- Hiking
Sunday-Rest

[thebeatblocked]

Thank you for the information. Easy to understand, very well presented. Subbed 👊

[mitchellashton]

Lol, about 4 hours before this video was uploaded, I watched a few of the older videos to answer this question 😅. I landed on alternating heavy lifting days with moderate cardio days (>=150 bpm).

[JC_Main_Acct]

Thank you, I never thought about it from this perspective 🙏🏾

[themoreyouknow]

Here’s my experience. I just hope it helps someone. In high school I played soccer and basketball everyday for hours. When I was 18, I started lifting everyday for hypertrophy but continued playing sport everyday as well. I plateaued at about ten pounds of muscle and picked up minor injuries literally everytime I played.
At 26 I had surgery on a torn hip labrum and bony impingement from overuse and I now have one confirmed torn rotator cuff tendon in my shoulder and I believe the other one is torn as well. Probably something torn in my knee as well.

I can only play once maybe twice a week now and I have to focus my gym time on injury rehab instead of hypertrophy or all the fun stuff.

REST IS SO IMPORTANT

Choose to rest while you can or you will be forced to when you pick up a serious injury from overuse.

[baguettebbomb]

Tryna figure out a program for boxing training rn, this vid was useful! Thanks :D

[kiaratheotaku]

2 hours at the gym doing for 3 days. One day weightlifting, the next is cardio, the third is a mixture.

[sofianslimani]

1) Great job making this clip, it's so practical, thanks a lot.

2) How would you rank stretching sessions and plyometric sessions in the training order ? For a sport athlete.

[ruimarques]

I do my wheight training and then go running, and I get great results.

[nicolashocquard]

Thank you great video. But I wished it went a bit deeper into the physiological mechanisms underlying the interference effect between endurance and hypertrophy. I understand the audience for this is maybe not large but it’s an interesting topic not well covered (in simple language).

[nicktaylor]

I am primarily a distance runner but train for an athletic physique as well. My upper body is more developed than my legs so I’d like to build (a bit) of leg mass but I find training legs specifically in the gym has a negative effect on my running. If I have DOMS in my legs it has a big effect on my ability to run for days afterwards. It’s frustrating but I’m trying to find a good balance. Some hypertrophic exercises that can also help my running would be very much appreciated.

[MsTatakai]

hmm... sport cycling 3 days training and Hypetrophy training 3 times per week, 1 of those days are leg days and core... the other 2 days are full body and core except legs ... 1 day off to rest however the cycling has 1 interval training per week and should be when you feel the fresh!
Than the other 2 just zone 2 if you can to rest and also zone 3+ at the last rounds and go home... but having fun is the most of this tho =P
or
Cycle all days if you feel like and do gym hypertrophy 3 times per week (๑>ᴗ<๑)
The thing of leg days is complicated on cycling but i think its okay to do zone 2 after leg day anyway...
no bro science or real science ... just what i feel like doing to be honest ...
or
hypertrophy during the day and cycling during the night for example... ? i don't know

[makeniek]

Every day, I devote almost six hours to
training in order to improve my running ability.
I have no social life my best friends is running.
My training schedule is almost seven days a week.