Strength and the endurance work in the same session

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  • #18409
    Marius T
    Participant

    Hi all,

    Due time constrains and logistics, I’m obliged to do in the same session the strength and the endurance work.

    I know that is not advised and not ideal but this is the reality for the moment.

    To keep the hard days hard and easy days easy, I’m planning to pair strength (squats, deadlifts etc) with interval sessions (swim, run or bike).

    Had anyone proceeded this way? And in what order?

    Strength first and then intervals, taking advantage of the Post-activation Potentiation effect (PAP)?
    PAP relies on the fact that the muscles and nervous system can be primed via strength exercises to perform well the subsequent swim/bike/run intervals.

    OR

    Interval work and then strength exercises? But think the strength work will not be at the best parameters, due fatigue.

    Any input will be appreciated,
    Thank you,
    Marius

    #18411
    Charles
    Participant

    From personal experience I would suggest that you consider the risks of your approach.

    Some strength work requires strict attention to form – if you break form, you get injured. For that reason alone I would suggest strength work ahead of endurance work if you are set on combining the activities.

    #18431
    Leyla Porteous
    Keymaster

    Depends on the time of season, and your training focus.
    Normally in off season and when working on improving strength it is recommended to do your strength sessions first then aerobic training sessions after.
    In season you will need to ensure your race specific sessions are your priority and so you would do strength after your harder training sessions (ideally 2 hours after) and focus on mobility, stability and weight selection and movements will be based on how you are feeling fatigue wise.

    Cheers
    Leyla

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