The old saying goes “mixed training yields mixed results.” But is that really the case? On this episode of the GAINcast we take a critical look at the linear sequential approach to training and discuss other methods to structuring training.
Highlights and Quotes
Various topics were covered this episode related to the theme of training structure. Residual gain, segregation of training elements, and periodization. In addition, Vern described his approach of using emphasis and themes rather than complete focus on individual elements.
- 1:45 – A critical look at traditional sequential training. “Sequential training is based on residual training, which is not as straightforward as it seems. “
- 4:30 – How modern sport demands have changed, and structure needs to change with it.
- 5:30 – “Peaking is not a mysterious process if you train all components year round. “
- 9:00 – Residual training effects and adaptation in detail. “Training is cumulative, but it doesn’t accumulate linearly. “
- 11:00 – Once you make the investment in max strength, it is real easy to tap back into.
- 14:00 – Combining different elements into the same workout. With developmental athletes you have to mix elements within a workout.
- 15:00 – Use emphasis rather than segregation. Break the training objective down into a major and a minor emphasis. You focus on the major emphasis, but don’t let the minor emphasis go.
- 17:30 – Training elements cannot be so easily separated; reality and performance is chaotic. We need to manage the chaos and match the wisdom of the body with the competitive demands.
- 19:00 – Does mixed training yield mixed results? Don’t make this assumption before you actually see the results.
- 22:30 – No workout stands alone. Today’s session should be derived from what you did yesterday and lead you into tomorrow.
- 25:00 – Stimulus threshold: instead of trying to seek maximum load, seek the optimum training load.
- 26:45 – Finding a theme for each microcycle and objectives for each workout. “Just because you are doing everything at once doesn’t mean you are doing the same thing every time. “
- 28:45 – Mixed training is about simplicity, not complexity.
To hear more about this topic you can listen to the full episode above. If you like what you hear on the GAINcast, don’t forget to give us a review and subscribe on iTunes.
The following links were referenced in the podcast or provide some additional reading material on the topic:
- Don’t forget to join HMMR Plus. Sign up and get access to numerous webinars, online meetups, articles, our sports science newsletter, and more. We are also brought to you by the GAIN Network.
- The HMMR Classroom has several lessons that dive deeper into this topic. Check out Lesson 3: Periodization and Planning Trends and Lesson 1: Basics of Bondarchuk.
- Similar themes in this episode have been covered in more detail in past episodes. Recently GAINcast 76 rethinks pre-season foundational training, while GAINcast 56 look at peaking. GAINcast 4 also took a look at periodization and planning.
- Nick Lumley wrote about his approach to periodization and we often segregate training elements to generate a stronger stimulus before a stronger stimulus is actually needed.