The Best Way To Combine Strength Training and Cardio

Click here to Join the Strength and Conditioning Study Group on Facebook!

Studying for the CSCS Exam?

Books I recommend: (Affiliate links below support The Movement System Content Creation)

1. Leadership Game Plan for Success (John Wooden)

2. Science and Development of Muscle Hypertrophy

3. Periodization Training for Sports

4. Essentials of Strength Training and Conditioning

5. Conscious Coaching

6: Strength and Conditioning A Biomechanical Approach

Studies Referenced in this video:
Jones TW, Howatson G, Russell M, French DN. Performance and Endocrine Responses to Differing Ratios of Concurrent Strength and Endurance Training. J Strength Cond Res. 2016 Mar;30(3):693-702. doi: 10.1519/JSC.0000000000001135.

Methenitis S. A Brief Review on Concurrent Training: From Laboratory to the Field. Sports (Basel). 2018 Oct 24;6(4):127. doi: 10.3390/sports6040127. PMID: 30355976; PMCID: PMC6315763.

Sabag A, Najafi A, Michael S, Esgin T, Halaki M, Hackett D. The compatibility of concurrent high intensity interval training and resistance training for muscular strength and hypertrophy: a systematic review and meta-analysis. J Sports Sci. 2018 Nov;36(21):2472-2483. doi: 10.1080/02640414.2018.1464636. Epub 2018 Apr 16. PMID: 29658408.

Using Molecular Biology to Maximize Concurrent Training

Comment below if you have any questions!

Disclaimer: This video does not have any affiliation with, or any recognition, sponsorship, or endorsement by, the NSCA. CSCS® and Certified Strength and Conditioning Specialist® are registered trademarks of the National Strength and Conditioning Association.

✅ Let's Connect:

📱 Instagram: @themovementsystem

[HalozPotatoz]

Just took my exam today and passed both parts! I’ve been subscribed for a while and you’ve helped me more than anyone else. Thank you so much for the consistent and amazing content!!

[jvm-tv]

I'm a gym rat and recently I started getting into running Now I'm preparing for my second 10k. Two days a week I go to the gym and lift and 3 days a week I do my slow and fast runs. On my running days and rest days I'm on calorie deficit to lose some body fat but on lifting days I go on surplus and take carbs before and after the gym session. So far it's been ok, I haven't lost any strength, my cardio is improving and I'm def leaner.

[ArjunSingh-vpve]

Thanks alot, now I can develop the next block of training easily.

[prepperfitness]

Good video because the information was straight to the point and well explained.

Does anyone here know how many days a week the first point is ideal for? I’m sure three days of high intensity interval training and then strength is enough for most but what about a fourth day

[a.brucemcdonald]

I cannot do a hard lifting workout on the same day AFTER an endurance workout without significant reduction in intensity or weight. I must do my lifting before any endurance work. Generally speaking I try to arrange my schedule to avoid running and heavy lifting on the same days. There is no question that both types of training interfere with and limit the potential of the other. As a 60 year old I am still trying to find a balance that satisfies my goals concurrently in both. At this age I have to deal with systemic as well as local fatigue, increased recovery times, slower physiological adaptation and less forgiving joints. It is not easy!

[TDG]

Thanks for the information! I was actuallyn
looking for something like this

[blizorok]

Awesome! Definitely going to subscribe to your podcast after all the research you put into this. In your opinion is endurance training 3x a week enough for cardio? How would one fit long runs into a weekly training schedule with resistance training?

[flashclips]

Great video. Thanks for the detailed video 🙌🏻

[kamadude]

Can somebody link his spotify podcast about concurrent training? Video nicely done btw.

[tortillero]

Great info… Matt is juiced to the gills though

[guchi]

Great info Matt! You really do a great job of explaining things.

[chrishansen]

Can you help make sure I understand right? Strength training in the morning is more realistic for me but it sounds like a 30 minute jog or some hill sprints after work shouldn’t be a problem?

[LucaAndrean]

What about energy systems recovery for athletes who wanna maximise their microcle adaptations through not spending too much energy on different energy systems per day/period of time in which is there any sort of interference effect in that sense

[joelsnipe]

Wait so I should do my 30 min Z2 run (~145 bpm) directly before my strength sesh and it won't affect it?

[snejls]

Based on what you said in the video, would it hurt my gains if I do sprinting (400m rpe 10) or tempo run (cca 15-20 minutes rpe 8-9) directly after upper body weight training with little or no rest between sessions? Probably, having my sprinting and tempo run in the morning might be better although usually this kind of high intensity running tends to perform much better in the late afternoon or evening.

I just read a few studies where it was stated that interference effect is rather body part specific, so running would rather hurt leg gains if I did both leg workout and running together or on the same day with very little rest between.

Based on this information, I tried to at least do my sprinting and tempo run right after upper body training (and tried to put at least 10-15 minutes of rest in between if possible) but I am not really physiologist to know how it really works. I am just a dude who's trying to optimize training program. Thank you very much for your answer.

[jjhbball]

Question, was the effect shown in the 80% Vo2 max study a substantively significant effect or a trivial statistical effect? In other words, was the effect size itself substantial?

[josephmoore]

If you wanted to maximize strength gains, shouldn't you train for strength in the morning since testosterone levels peak during those hours?

[Pdotta]

Very useful info for me to hear today, as I try to balance all my overlapping goals. Thanks!

[scottwatson]

What about plyometrics after cardio - 5Km then box jumps??

[RahulMehra]

I do 15mins of hiit before lifting weights, can shade some light here ?