047 Concurrent Training Review

Vital with Paul Weber

CONCURRENT TRAINING REVIEW
Strength – adaptations to resistance training that include hypertrophy, maximal strength and power
Endurance – adaptations to endurance training that include aerobic endurance and capacity; define CT
High 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 safe
INTENSITY
Probably 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.
FREQUENCY
Do your highest priority more frequently.
2:1 or 3:1 Top Priority:Secondary Priority
Low 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.
MODE
Running attenuates more than cycling.
ORDER
Priority 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
EXPERIENCE
CTE gets stronger the more advanced you get
TAKEAWAYS
Train 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 way
If 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/2075-4663/6/4/127
https://link.springer.com/article/10.1007/s40279-014-0252-0
https://europepmc.org/article/med/2381303
https://link.springer.com/article/10.2165/11319770-000000000-00000
https://journals.lww.com/nsca-jscr/fulltext/2012/08000/concurrent_training__a_meta_analysis_examining.35.aspx