Balancing strength training conditioning

Training Q&A [Moderated]
1

Hey :slight_smile:

I am currently doing quite a bit of conditioning and wanted to know if it is going to adversely affect strength gains, that’s my main concern.

I am accustomed to the cycling and running below already, but the swimming is new as of 2 weeks ago. I am seeing slow progress with everything, just want to make sure I’m not screwing up in an obvious way!

The swimming sessions do feel quite hard but I think that is expected as I am new to it/relearning everything from scratch, but the goal is to have those sessions lower in intensity once I am accustomed.

Mon:
Strength workout
45m z2 spin
45m z4 swim

Tue:
Strength gpp/accessories
45m z2 spin
40m z3/4 run (HIIT, very occasionally SIT)

Wed:
Strength workout
45m z2 spin
45m z4 swim

Thu:
Strength gpp/accessories
45m z2 spin
45m z2 run

Fri:
Strength workout
45m z2 spin
45m z4 swim

Sat:
45m z2 spin

Sun:
1-1.5h z2/3 run

If I already “felt” strong then I wouldn’t be worried and just carry on, but I have always struggled to build up to the numbers I expect/desire despite years of working out (most of that purely focused on strength too.) Atm I can deadlift 115kg / squat 90kg / bench 85kg

I am 28, male, 170cm and currently 174lbs. (Losing weight slowly as I need to for health)

Thank you in advance!

2

Newaccount,

Welcome to the forum. Straightaway, it is difficult to predict training response even when I know someone’s program, previous training, prior response to training, and current fitness level. You can imagine the challenge of doing so when I know even less.

I don’t think your program is likely to be very productive for strength or hypertrophy due to the conditioning volume and intensity being far too high for your current fitness level and goals. For example, the swimming programming at z4 each time is unlikely to work well and your long run is at too high of an intensity based on your report.

I can understand the challenge of programming this stuff in a productive manner. It took a long time for me to generate the General Strength and Conditioning II template!

My opinion would be to cut the conditioning volume in half, reduce the intensity, and cut the swimming out entirely if you’re strength-focused.

1 Like