Making the Hybrid Athlete: Episode 4 – Balancing Strength and Endurance Without Losing Gains

Written by Squad 5 Training

On December 8, 2024

Challenges of Hybrid Training:

  • Balancing strength and endurance training can be tricky as excessive endurance work may impact strength gains and vice versa.
  • The key is proper pacing, smart scheduling, and recovery.

Pacing Your Training:

  • Aerobic work should be done at sub-maximal intensity to avoid nervous system fatigue and ensure you can maintain strength training intensity.
  • Use tools like heart rate monitoring to keep endurance sessions at the right intensity.

Smart Scheduling:

  • Space strength and endurance sessions apart (e.g., strength in the morning, endurance in the evening) to minimize interference.
  • For optimal recovery, avoid training the same muscle groups for endurance and strength on the same day.

Nutrition and Recovery:

  • Proper fueling is crucial—consume sufficient protein and carbohydrates to support both endurance and strength adaptations.
  • Prioritize sleep and recovery tools like stretching and foam rolling to optimize performance

 Hybrid Training Example:

  • Strength session: Focus on compound lifts (e.g., squats, bench press, deadlifts).
  • Endurance session: Low-intensity Zone 2 training or interval running.

Pacing Your Training:

  • Aerobic work should be done at sub-maximal intensity to avoid nervous system fatigue and ensure you can maintain strength training intensity.
  • Use tools like heart rate monitoring to keep endurance sessions at the right intensity.

Smart Scheduling:

  • Space strength and endurance sessions apart (e.g., strength in the morning, endurance in the evening) to minimize interference.
  • For optimal recovery, avoid training the same muscle groups for endurance and strength on the same day.

Nutrition and Recovery:

  • Proper fueling is crucial—consume sufficient protein and carbohydrates to support both endurance and strength adaptations.
  • Prioritize sleep and recovery tools like stretching and foam rolling to optimize performance

 

    • Key Characteristics of Zone 2 Training: Heart Rate Range:
      •Zone 2 is typically 60-70% of your maximum heart rate (MHR).
      •Formula: (220 – age) x 0.6 to 0.7. Example: For a 30-year-old, Zone 2 is around 114-133 beats per minute (BPM).

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