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I’m going to let you in on the ultimate cheat code for making sure you get in some daily cardio: Step one, go down to the pound and find a cute, energetic pup. Step two, take it on daily walks to ensure it doesn’t tear up your house. Step three, repeat Step two until you or the doggo expire. If you already have a dog and don’t walk them, here is your sign to start.
On a serious note, I want to explain how and why cardio should be implemented into your daily/weekly life. Just pulling from personal experience (this part is purely anecdotal), every time I’ve performed better in the gym, I typically had a solid cardio routine in place. For instance, right now my girlfriend, pup, and I go on 1–3 walks a day (15–25 minutes each), I do either sprints or a couple-mile run once a week, and I train Jiu Jitsu 2–4 times a week. All while I’m currently working on bringing my deadlift numbers back up to over 500 lbs, my lifts have been steadily going up.
Arguably, I was at my best when I was in the Marine Corps. My three main lifts were at all-time highs, as well as my general size. This was while sprinting, long runs, and Zone 2 work were also at an all-time high.
Not considering recovery methods outside of cardio, it’s safe to say that the right amount of cardio being implemented is a huge benefit to your lifting, growth, and overall fitness.
In the next section, I’ll break it down and tell you how to implement it.
“Walking is a man’s best medicine.”
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EXPLANATION/IMPLEMENTATION
For a long time, lifters treated cardio like it was the enemy. The fear was that too much running or cycling would eat away at muscle, kill strength, and leave you smaller and weaker. But the research has consistently shown the opposite: when programmed correctly, cardio supports strength gains and performance rather than interfering with them.
Concurrent training finds little to no negative impact on maximal strength or hypertrophy. The only caveat is explosive strength, which can be blunted if you slam cardio and lifting into the same session without separation.
If you manage volume and timing, cardio becomes a tool that boosts your recovery, capacity, and durability.
Zone 2 Training:
Steady, low-intensity work where you can hold a conversation; is one of the most underrated additions to a lifter’s program. It builds the aerobic base by improving mitochondrial function, fat utilization, and overall efficiency. In plain terms: it makes you better at recovering between sets and between training days.
For lifters and combat athletes, that recovery advantage is gold. The stronger your aerobic engine, the more high-quality work you can get done in the weight room and on the mat. Two or three 30–60 minute sessions a week on a bike, rower, incline treadmill, or just outside is plenty. Avoid stacking them right before heavy lower-body lifting..
Sprint & HIIT:
On the other end of the spectrum, sprint and HIIT work provide a huge bang for your buck. Short bursts of max effort followed by full recovery push VO₂max higher and sharpen your ability to repeat explosive efforts.
The research shows HIIT can coexist with lifting without harming muscle or strength, especially for the upper body. However: heavy sprint cycling or running right before squats isn’t smart programming. One session per week: 4 to 8 hard sprints of 15-60 seconds, is more than enough for most athletes. Keep at least a day of space from your heaviest lower-body lifts.
Long Distance Work:
Traditional long runs have the worst reputation among lifters. Older studies found that high-volume running blunted strength and size, particularly in the lower body. But newer reviews show that when kept under control, long-distance cardio doesn’t kill strength.
The tradeoff: if you’re chasing max explosiveness or peaking strength, high-mileage running isn’t ideal. For combat athletes or lifters, you’ll usually get more return from Zone 2 cycling or HIIT. If you enjoy running or it keeps you consistent, cap the mileage and keep it easy.
-Programming Rules That Protect Strength-
Lift first. If you double up, hit the weights before cardio to keep mTOR signaling in your favor.
Separate when possible. A gap of several hours, or a different day will minimize interference.
Choose smart modalities. Bikes and rowers beat pounding the pavement when paired with lower-body lifting.
Control volume. More isn’t better. Match cardio volume to your goals and training phase.
Phase it. Use Zone 2 in the base phase, sprinkle HIIT in intensification, and trim endurance when peaking strength or performance.
Thanks for reading this week’s edition of Unmasked by The Weekly Standard!
If you found value in these insights, share it with a training buddy or post it on your social feed; let’s spread the knowledge and push each other to new levels. See you next time!
MINDSET
Cardio is a Performance Multiplier.
Strength athletes and fighters often look at cardio as something they “have to” do rather than something that actually supports their goals. Shifting that mindset changes the game. Cardio isn’t punishment. It’s not just for fat loss. It’s a performance multiplier.
Think about what wins fights, what builds resilience, and what lets you train year after year without breaking down. It’s not just your max squat; it’s how well your body can handle repeated efforts, recover quickly, and stay durable under fatigue. That’s what cardio trains.
The key is not to overcomplicate it. Stick with the basics: Zone 2 for your engine, sprints for your edge, and occasional long work if it fits your lifestyle.
Cardio isn’t stealing from your strength; it’s fueling it.
Train Hard. Build Smart.