#14 - 3,2,1 - How I combine Strength Training and Endurance Training

Today we are going to cover a simple way to combine strength training and endurance training.

It’s an easy system that combines the two training methods into the same week.

This is something I have been using for a couple of years.

It’s a way of getting a balanced and rounded training plan that ticks all the major boxes.

The strength training sessions can be used to develop areas like muscle mass, power and strength.

The endurance training sessions can be used to make aerobic capacity and V02 Max improvements.

Training in this way ensures we don’t have any major fitness weak points.

It also touches on some of the most important areas that are associated with longevity.

For me, a great training template is one that allows us to build aesthetic, functional and athletic bodies.

This system can be used to do just that.

Don’t Confuse the Body

Our bodies are smart.

They like things to be normal and won’t change anything unless we make it so.

At the most fundamental level, training is about giving the body a stimulus.

We then adapt to that stimulus and make progress with our fitness.

How the body adapts depends on the stimulus we give it.

Lift weights close to failure? A stimulus to the body to grow muscle.

Cycle at a moderate intensity for 45 minutes? A stimulus to the body to improve aerobic capacity.

The body will specifically adapt to what we put it through.

Which brings us to an important point.

We don’t want to confuse the body.

Doing strength training and endurance training at the same time can work if you are tight for time.

But this is not optimal.

The body isn’t quite sure whether to adapt and get stronger or adapt and get fitter.

So it tries to do both but isn’t able to fully.

I like to make things clear. I do this by performing either strength work or endurance work on a particular day.

Now let’s get into exactly how.

Strength Train - 3x per week

3x per week is a nice number of sessions for resistance training.

Any less and you may have to make compromises with your lifting.

Any more and it starts eating into time for endurance training.

I think full-body splits are best.

The muscles are stimulated more often and not just trained once and then left for a whole week.

I like to phase my lifting over the course of a year.

A block dedicated to building muscle.

A block dedicated to improving functionality, mobility and physical robustness.

A block dedicated to developing athletic performance.

3x per week works great.

Lower-Intensity Endurance - 2x per week

Steady-state endurance training is one of those things that really pulls its weight when it comes to benefits.

• More energy

• Better health markers

• Helpful for longevity

• Even beneficial for stress management and productivity

There are many ways to do it.

Ruck. Hike. Jog. Cycle. Swim. Row.

Whatever you are good at and enjoy, do that.

If I’m in the gym I might alternate between machines for about 45 minutes.

10 minutes of rowing. 20 minutes of cycling. 15 minutes of jogging.

Keep it to a manageable intensity. You should still be able to talk coherently when doing this form of training.

I also like to include some kettlebell training on one of these days.

Swings or snatches typically.

Great for muscular endurance and overall work capacity.

High-Intensity Endurance / Sport - 1x per week

High-intensity cardio is endurance training’s equivalent of heavy lifting.

It can really positively move the needle on our cardio-respiratory fitness.

I like to do it just once a week because it can be intense and a lot to recover from.

Interval training is the way to go here.

3-8 minute intervals to work on V02 Max.

20 seconds-90 seconds intervals for anaerobic capacity.

Things like air bikes and sprints are great for this.

If you play a sport once a week, it can replace this training day.

If it is something played on a field or a court, it should be a fine workout for your overall cardio ability.

And it’s very likely more fun than doing intervals!

Don’t forget mobility

Mobility is not to be overlooked.

It is often the thing that keeps us out of pain and keeps us moving well.

Neglect it at your peril.

Do it as much as possible throughout your week.

Even 5-10 minute sessions can do a lot for us.

Focus on the shoulders, spine and hips first, then look at other areas.

For more on mobility, I covered it in this article here.

That’s it for today.

I hope this can help you combine strength and endurance in your own training.

Have a good one!

• Adam.