Well Rounded.

Over the years I have fell into multiple categories of training. When I was younger I heavily pursued aerobic style fitness, developing into calisthenics resistance type training, leading up to lifting in a gym until I joined the Marine Corps. This is when I was introduced to a training system that required all three of these fitness modalities.

Now just like most sports, tactical training relies on strong conditioning, a “big gas tank” if you will. Meaning that both the aerobic and anaerobic systems need to be able to outlast the clock, the opponent, or both. However, even though conditioning is imperative… the athlete is still required to be strong and explosive.

Concurrent periodization is not only for military, first-responder, or athletes; it’s a way for most to improve their endurance, strength, hypertrophy, power, and be well-rounded in all modalities.
The issue you’re probably thinking about now is the conflict between aerobic work and anaerobic work is regards to the respective gains.
That’s where programming comes into play.

This system often utilizes three core efforts-
-Max Effort (moving heavy loads)
-Dynamic Effort (moving loads fast)
-Repetition Effort (sub-maximal volume for hypertrophy or metabolic conditioning).

A key factor in programming is utilizing the undulating system of loading: this is where you’re varying the volume and intensity of your lifts and/or conditioning to prevent any over-training while constantly stimulating various energy pathways. Basically don’t just continuously give max effort in every session, because training for multiple goals puts a high tax on the nervous system (CNS). If volume and intensity are not well managed, it can lead to overall burnout.

When combining strength and cardio training, a few key protocols will help with getting the most out of your training:

-Aim to separate heavy lifting sessions from long cardio efforts by at least six-eight hours with food/rest within that time, or even structure them on alternating days. If it has to be done together, I break down the systems/protocols here: https://www.linkingperformance.com/p/what-s-the-signal.

-Your most intense work is always serving your primary goal. Then your secondary qualities like endurance or strength are trained at a maintenance level rather than competed with. This is where you will program different days/weeks/months with X focus.

-Resist the urge to push to failure every single session; leaving a few reps in the tank on heavy lifts goes a long way toward protecting your CNS and keeping you consistent over the long haul. It’s good to push yourself, but it’s about the whole picture, not just a piece. Structure in the high, medium, and low effort days.

MINDSET

Regardless of what your typical influencer says, gains can be acquired doing a mix of both aerobic and anaerobic training. It’s about the structure and effort of your programming that makes or breaks the results.

Train smart, but never forget to train hard.