The Best Way To Combine Strength Training and Cardio

[@HalozPotatoz]

Just took my exam today and passed both parts! I’ve been subscribed for a while and you’ve helped me more than anyone else. Thank you so much for the consistent and amazing content!!

[@TheMovementSystem]

Congrats!

[@TheMovementSystem]

If you're studying for the CSCS Exam, check out The Movement System study resources here: www.themovementsystem.com/strength-and-conditioning-study-course-sales-page

[@ArjunSingh-vp9ve]

Thanks alot , now I can develop the next block of training easily.

[@TheMovementSystem]

Great👍🏼

[@jvm-tv]

I'm a gym rat and recently I started getting into running Now I'm preparing for my second 10k. Two days a week I go to the gym and lift and 3 days a week I do my slow and fast runs. On my running days and rest days I'm on calorie deficit to lose some body fat but on lifting days I go on surplus and take carbs before and after the gym session. So far it's been ok, I haven't lost any strength, my cardio is improving and I'm def leaner.

[@prepperfitness7932]

Good video because the information was straight to the point and well explained. Does anyone here know how many days a week the first point is ideal for? I’m sure three days of high intensity interval training and then strength is enough for most but what about a fourth day

[@TDG361]

Thanks for the information! I was actuallyn looking for something like this

[@TheMovementSystem]

Glad to hear it👍🏼

[@a.brucemcdonald9038]

I cannot do a hard lifting workout on the same day AFTER an endurance workout without significant reduction in intensity or weight. I must do my lifting before any endurance work. Generally speaking I try to arrange my schedule to avoid running and heavy lifting on the same days. There is no question that both types of training interfere with and limit the potential of the other. As a 60 year old I am still trying to find a balance that satisfies my goals concurrently in both. At this age I have to deal with systemic as well as local fatigue, increased recovery times, slower physiological adaptation and less forgiving joints. It is not easy!

[@blizorok]

Awesome! Definitely going to subscribe to your podcast after all the research you put into this. In your opinion is endurance training 3x a week enough for cardio? How would one fit long runs into a weekly training schedule with resistance training?

[@TheMovementSystem]

I actually just filmed a video about how to structure an endurance training week that will be out in a few weeks

[@guchi8884]

Great info Matt! You really do a great job of explaining things.

[@LucaAndrean]

What about energy systems recovery for athletes who wanna maximise their microcle adaptations through not spending too much energy on different energy systems per day/period of time in which is there any sort of interference effect in that sense

[@kamadude7329]

Can somebody link his spotify podcast about concurrent training? Video nicely done btw.

[@chrishansen9379]

Can you help make sure I understand right? Strength training in the morning is more realistic for me but it sounds like a 30 minute jog or some hill sprints after work shouldn’t be a problem?

[@joelsnipe2446]

Wait so I should do my 30 min Z2 run (~145 bpm) directly before my strength sesh and it won't affect it?

[@MD-tx8se]

Great video! Thank you!

[@TheMovementSystem]

Thanks!

[@flashclips9]

Great video. Thanks for the detailed video 🙌🏻

[@tonythenonja]

so much good info 🙏🙏🙏

[@cheers2157]

Can you do one on triphasic

[@scottwatson1778]

What about plyometrics after cardio - 5Km then box jumps??

[@TheMovementSystem]

I typically don’t recommend it after. They’ll be more effective when you’re fresh on a different day or before.

[@Pdotta1]

Very useful info for me to hear today, as I try to balance all my overlapping goals. Thanks!

[@RahulMehra0361]

I do 15mins of hiit before lifting weights , can shade some light here ?

[@TheMovementSystem]

If it’s not impacting how much weight you can lift that might be ok. For some people that would make it difficult to lift heavy enough weights

[@RahulMehra0361]

@@TheMovementSystem when we became a bit experienced in our workouts, we start building less lactate, and does less lactate means less energy ?

[@Markhypnosis1]

​@@RahulMehra0361No, it just means you're body is more efficient at clearing and using lactate. You're still producing lactate, but clearing it faster.

[@RahulMehra0361]

@@Markhypnosis1 yes yes , i felt it. It's been one year of working out.

[@tortillero3138]

Great info… Matt is juiced to the gills though

[@snejls]

Based on what you said in the video, would it hurt my gains if I do sprinting (400m rpe 10) or tempo run (cca 15-20 minutes rpe 8-9) directly after upper body weight training with little or no rest between sessions? Probably, having my sprinting and tempo run in the morning might be better although usually this kind of high intensity running tends to perform much better in the late afternoon or evening. I just read a few studies where it was stated that interference effect is rather body part specific, so running would rather hurt leg gains if I did both leg workout and running together or on the same day with very little rest between. Based on this information, I tried to at least do my sprinting and tempo run right after upper body training (and tried to put at least 10-15 minutes of rest in between if possible) but I am not really physiologist to know how it really works. I am just a dude who's trying to optimize training program. Thank you very much for your answer.

[@TheMovementSystem]

I agree you'd likely see less interference between the upper body work and the high intensity cardio. Adherence is most important, so if doing it right after your lift helps you get it done that might outweigh the potential small benefit from trying to separate it out into 2 different training sessions. Just make sure you're well fueled. I'd aim for no more than a 4 hour window between fueling before and after the training session and if your session is longer than 75 minutes look for some intra workout carbs.

[@ArjunSingh-vp9ve]

Thanks alot, after my request:)

[@josephmoore977]

If you wanted to maximize strength gains, shouldn't you train for strength in the morning since testosterone levels peak during those hours?

[@TheMovementSystem]

There are quite a few studies comparing training in the morning and afternoon and from what I’ve seen they are pretty similar results.

[@denisbeaulieu5600]

thanks Matt

[@TheMovementSystem]

Thanks for watching

[@catedoge3206]

This is great!!!

[@jjhbball]

Question, was the effect shown in the 80% Vo2 max study a substantively significant effect or a trivial statistical effect? In other words, was the effect size itself substantial?

[@joshthomas_1696]

“A bunch of hungover dads”😂😂😂😂😂

[@tejasmore7102]

Hii Sir, I'm an Athlete of track and field. So I do 3 days of strength training with 70% load consist of 3-4 sets and 3 days of Cardio training on 400m track at 75-80% volume with 5-6 reps to generate speed endurance. So does the adaptation take place ???

[@ktjnkns]

lol the bread

[@onedudesopinion197]

Dude look like Jimmy Falon