Several individuals engage in a combination of strength training and endurance training so as to enhance such capacities and performance, and several sports demand such combination. Combining of strength training (to develop strength and/or hypertrophy) with resistance training in one specific program is referred to as concerted training.
Many scientific studies have identified that a concurrent development of muscular strength and cardiovascular endurance capacities can result in particular interference with adaptations, namely, strength adaptations, and, therefore, it should be put into account and implement such strategies that will enable one to minimize the effects of combined training of strength and endurance.
The plans which I will describe in this post are borrowed out of scientific articles which you can read here and here.
The interference phenomenon.
When strength and resistance are worked together we are said to have an interference phenomenon. The extent of this interference will be more or less based on the design (exercises used, volume, intensity, etc.), temporal duration and type of subjects (sedentary vs. athletes).
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Applying either resistance or strength during training, we are further going to induce a chain of modifications and adaptive responses in the body, in the case of simultaneous training of two abilities, which can even turn into opposite.
In other words, since strength and endurance training stimulate primarily distinct and sometimes even antagonistic adaptation mechanisms, when both of the capabilities are trained using the same training protocol, there can be a conflict of the adaptations involved that ensues.
Mechanisms that can produce interference.
During the concurrent acquisition of the capabilities of muscular strength and cardiovascular endurance, interferences on the adaptations of muscular strength and power were signaled in many of the research studies found in the scientific literature. Such mechanisms of interference of so-called paralleled training can be noted:
- The remaining fatigue accumulation, which occurs because of prior training of the neuromuscular system.
- Causes of muscle glycogen stores reduction.
- Conversions of the IIb to IIa and lesser IIa to I muscle fibers.
- Overtraining arising due to unequal ratios between the processes of training and recuperation.
- Reduction in the ability of muscle fiber to generate critical tension after resistance training resulting in inhibition of protein synthesis which leads to decrease in the cross section of the muscle fibers.
- Chronic hypothesis: tissues of the muscles are unable to both adapt metabolically and morphologically to strength and resistance training.
- Acute hypothesis: a rise in residual fatigue which is positive thanks to resistance training and extends with time influences the tension capacity of the muscle. Thus, the strength work will get affected the longer the strength and endurance training will last concurrently.
Possible positive adaptations with concurrent training.
Conversely, other studies have also revealed that parallel or concomitant strength and resistance training elicits positive changes in untrained or subjects with low training backgrounds.
Even in cyclical and team types of disciplines (example canoeing, rowing or rugby), concurrent training has also been found to be favorable in development of specific performance.
There are some of the mechanisms that appear to cause these advantages of concurrent training on particular performance and they include:
- Greater strength, which seems to enhance mechanical efficiency, muscle coordination and motor recruitment patterns.
- The extended growth of the strength can help the changes and adjustments in a technical model of the rivalry.
- The resulting gain in muscular strength and coordination can decrease the perceived intensity that each, and every, repetitive effort cycle involves the athlete body and, thus become more sustainable with time.
Thus, one can say, the differences that have been noted in the research which has studied the phenomenon of interference of simultaneous training in sedentary young individuals or trained athletes are likely to be connected, as we already mentioned above, with initial level of performance of the individuals, the forms of exercises provided, the volume, intensity and frequency of the trainings and the schedule of the sessions, among other factors.
All this considered, one ought to think and implement those strategies that will reduce the impacts of concurrent strength and resistance training.
7 Keys to Combining Strength and Resistance Training.
1. Training periodization.
A sufficient training periodisation, with a high density of the load towards fewer goals per training period, will make it possible to ensure that positive adaptations are generated and to ensure that interference effects are minimised.
In other words, we should not attempt to work and get better in everything simultaneously (hypertrophy, high-intensity resistance work, more strength-oriented training, low-intensity resistance, and so on).
It is time to fix some goals at each step and strive to attain them.
2. Don’t reach muscle failure.
Not training into muscle failure when doing strength training will spare you some of the metabolic and hormonal stress that comes along with the training and will help make the recovery more positive and quicker, not to mention that you do not further enhance your gains in strength and muscle mass by training into muscle failure.
3. Keep your strength and resistance training aimed at the same muscle groups apart.
The separation between strength and resistance training sessions given the same muscles will help the recovery process and make them respond better to the training stimuli.
As an example, leg strength and running (resistance) training should be done on different days, or as a minimum to be as far apart, as possible.
4. Resistance in the morning and strength in the afternoon as the best option.
The high intensity resistance training sessions must be performed in the early parts of the day. An interval of at least three-hours period should be given afterwards, to enable the enzyme activity of the endurance and pertinent endurance-improving activities ( AMPK or SIRT1) to restore to normal, and then resistance exercise should be carried out.
This recommendation is based on the fact that the level of an enzyme that is important in the context of endurance enhancement, e.g. AMPK, increases quickly and returns to baseline within the first three hours after high-intensity training, whereas the level of a complex protein regulating protein synthesis, e.g. mTORC1, can remain elevated at least 18 hours after resistance exercise.
Thus the most feasible way of integrating resistance training with strength training on the same day is likely to be resistance training in the morning and strength training in the afternoon.
5. Muscular hypertrophy and high intensity resistance, bad combination.
The use of strength training to muscle hypertrophy and high intensity resistance training does not appear to be advisable since it has high interference degree.
This is so since due to the development of both capacities, there is generation of peripheral adaptation that is completely opposite and renders optimal and simultaneous development of both of the components of performance.
In other words, among the peripheral adaptations to strength training oriented to muscle hypertrophy, a substantial rise in the synthesis of the contractile proteins, resulting in an increase in the fiber size and the cross section of the muscle, high levels of glycolytic enzymes, a decline in capillary and mitochondrial density, and a significant ongoing cellular metabolic and hormonal stress can be regarded as the most prominent ones.
Quite the opposite, high-intensity resistance training (intensity near VO2max ) only induces adaptations on the periphery, and in this situation they are the increase in muscle glycogen reserves, increase in capillary and mitochondrial density, and increase in oxidative enzymes.
6. Muscle hypertrophy and moderate intensity resistance, a better option.
The contemporaneous evolution of the moderate intensity resistance training and the strength training through the fact of the muscular hypertrophy has in this case a lesser level of interference because the training does not induce the adaptations contrary to the training as it is done in case of high intensity hypertrophy and resistance training.
7. Strength training immediately after a low-intensity resistance session (for greater resistance adaptation).
To augment the resistance training response to low intensity resistance training applications and to create a robust strength stimuli we can contemplate conducting the strength training at the end of resistance training sessions of low intensity that are non strenuous . And again, not outwearing.
Doing a strength session immediately following a low-intensity resistance session means that the stimulus toward resistance adaptations is greater than the low-intensity resistance session, and the low-intensity session will not impact signaling pathways that determine resistance adaptations, in that the low-intensity session will effectively not count toward the strength session and the benefits of the strength session are independent of the low resistance session.
These are some of the strategies that are important to put into consideration in case we belong to one of those who do strength and resistance exercises. It is a subject matter that is still under research and therefore I am certain there will be more strategies in the future that will be of more assistance to us.
Points to Ponder.
- Personal Response Concerns – Not all of them will respond to training, when done concurrently. Other people may grow stronger and some cannot withstand a higher endurance depending on the person. It is important to regulate the progress and either add or subtract training loads.
- Nutrition Support – Interference effect can be alleviated by proper protein nutrition (1.6-2.2g/kg body weight) and proper carbohydrate fueling that will accelerate the recovery process.
- The Importance of Rest Sleep – Mobility and active recovery exercises is important in ensuring that the two benefits of endurance and strength coexist.
- Progressive Overload – To make sure of the gradual improvement, the principle of gradual development is still needed, although training is performed in parallel with both modalities.
- Personal Prioritizing of Goals – Make a decision to make a goal which is important to you (strength vs. endurance). Then plan your training program in such a way that you can have the priority session at the beginning of the day or the week.
Personal Interview.
I got an opportunity to interview Dr. Meera Khanna who is a sports physiologist on the balance between the strength and resistance training. She shared:
The most prevalent one that I can see is the case of people who are attempting to be bodybuilders and marathon runners simultaneously. Both of them can and cannot be adapted equally in the human body. Giving something to and then to the other, and to the former, is the way–periodization. Other than this, nutrition and rest will never be interfered when you are not willing to experience chronic fatigue.
The other school of thought emerged with the help of Coach Arjun Rao who is a strength and conditioning coach to the athletes and he said:
Simultaneous training is even more helpful than harmful when it comes to most non-elite athletes. You would also become stronger, fitter and leaner. You do not even have to work out intensely immediately before the hard lifting and you will be 70 per cent ahead.
Frequently Asked Questions.
Yes, the new people are luckier, because they can be trained with them, because the body can be adjusted to different stimuli at the same time. Nonetheless, an average anaerobic volume and intensity should be used as the initial one.
Ideally the cardio should be performed in the morning and the strength training in the afternoon/night with a minimum of 3-6 hours separating the two. lift after strength training when going back-to-back.
Not if properly programmed. Introduction of more intense activity will aid in weight loss and restoration. The unlimited high intensity aerobic running which lacks of rest could interfere with the growth in the muscles.
Eat a protein meal 1-2 hours after training and be sure you are getting adequate carbs to replenish glycogen and particularly with endurance exercise.
In case of overall fitness: 2-3 strength trainings and 2-3 resistance (cardio) trainings per week. Athletes may need to schedule rest and make the frequency more frequent.
Yes, the strength training improves the economy of running, decreases the risk of injuries, increases power output that can be transformed into high-endurance running.
Bottom Line.
Strength and resistance training may also be a two sided sword – when properly done it results in the creation of a well-rounded, strong and long lasting body – when, on the other hand, it results in exhaustion, disappearance of progress and overtraining. Periodization, intelligent scheduling, rest and nutrition is the most crucial thing.
The most valuable advantage of happiness, power, endurance and well being in one is the one that most appeals to the common fitness enthusiast; combined training. In the case of athletes it should be more personalized. In any case, bear this in mind: sameness and temperance will be always preferable to extremes.
