047 Concurrent Training Review

Send us Fan MailCONCURRENT TRAINING REVIEWStrength – adaptations to resistance training that include hypertrophy, maximal strength and powerEndurance – adaptations to endurance training that include aerobic endurance and capacity; define CTHigh Intensity – Training Zone 3, above LT2 aka the anaerobic threshold Low Intensity – Training Zone 1 or 2, below LT2 aka the anaerobic threshold VOLUME The less you do, the less you attenuate. Low intensity – 45 minutes, low glycogen, energy deficit can activate AMPK and SIRT1 High intensity – 4-10 minutes; <20 minutes; 4-10 minutes to be safeINTENSITYProbably similar as long as energy expenditure is equated. There may be molecular mechanisms that make high intensity more attenuating than low intensity. Metabolic stress activates both AMPK and SIRT1 which may inhibit MTOR pathway. FREQUENCYDo your highest priority more frequently. 2:1 or 3:1 Top Priority:Secondary PriorityLow intensity – max dosage is 3-4 days per week. 3 to be safe. High intensity – we don’t know the exact max dosage yet. We just know that if EE is lower, it doesn’t hurt your strength gains as much. MODERunning attenuates more than cycling. ORDERPriority training principle Do your highest priority first, whether its strength/power or endurance Train fed, train fresh Separate sessions by 3-6 hours – or do on its own day EXPERIENCECTE gets stronger the more advanced you get TAKEAWAYSTrain your highest priorities first in the day. Do more of what you want to improve the most. Test and retest. If you’re not progressing at the rate you want to, then do less other stuff. STRENGTH FIRST – CTE only works one wayIf using high intensity, keep it very short, <10 minutes to be safe. Do it on a bike. Only if time is limited. I prefer low intensity. If using low intensity, keep the intensity low (below LT1), keep it 3 days a week to be safe, no more than 50 mins per session. Do it on a bike or stairmaster.The more advanced you get, the more you need to get accurate with your dosages. EAT. Carbohydrate especially (4-6 g/kg minimum, if on higher doses of conditioning probably more like 6-8 g/kg, protein needs likely increase as well to above 1.8 g/kg). https://www.mdpi.com/2075-4663/6/4/127https://link.springer.com/article/10.1007/s40279-014-0252-0https://europepmc.org/article/med/2381303https://link.springer.com/article/10.2165/11319770-000000000-00000https://journals.lww.com/nsca-jscr/fulltext/2012/08000/concurrent_training__a_meta_analysis_examining.35.aspx