At our latest quarterly Lunch and Learn OPEX Instructor Carl Hardwick hosted an educational meetup for local Arizona coaches to discuss how to use concurrent training to program for strength, power, and endurance.
Concurrent training is the act of programming multiple energy systems in a training session to maximize all aspects of physical performance.
Gain – Creatine Phosphate and Anaerobic Alactic Work
Pain – glycolytic system
Sustain – aerobic system
The bulk of this lunch and learn was focused on a discussion around how to write programs using concurrent training specifically around four different clientele: a general population, a competitive functional fitness, a strength, and an endurance client.
For general population clients, there will be two main phases of program design: accumulation and intensification. Accumulation will consist of full-body resistance training, long to short aerobic progressions, and linear progressions from volume to intensity. The intensification phase will focus on increased intensity with lowered volume and aerobic work potentially being shorter and faster. Learn how OPEX Coaches go about planning their programs here.
When programming for competitive functional fitness athletes there are six main principles we need to keep in mind.
For programming strength, we are going to stay within accumulation and intensification and alter back and forth. As always, consider your client’s training age as this will help determine how long they will spend in each of the phases and what is considered intensity vs. volume. Learn how to program strength for all different levels of clients here.
Due to the fact that endurance is key, we must bias accumulation phases to fit the volume required. Intensification is programmed to give the aerobic and musculoskeletal systems a break. Finally, make sure that resistance training does not hinder endurance work. For example, a marathon runner should not train their lower body the day before or after a run.
We design programs to fix things and make our clients better, but in order to do this, we must first find the gaps. That is why great coaches conduct an initial assessment and ongoing assessments to determine the starting point for their programs and the efficacy of their designs. Learn how to conduct your own thorough assessments and start creating more insightful programs today by taking our OPEX Principles: Programming 101 course on LearnRx today.