after two months of practically living under a bar and eating about as close to textbook as i could, what do you think happened? this means that to get to either end of the spectrum—to run a a world-class sprint or marathon time—you do have to sacrifice either maximum strength or maximum endurance. the most effective way to keep your strength or muscle mass is to design a conditioning program with enough strength work to maintain what you’ve got. this refers to the well-documented problems that occur when you cram too much conditioning close to your strength work.
this is one my favorite conditioning splits, one that i’ve used time and time again to deliver results. the goal of monday and thursday training is to stimulate and shift the body into a higher gear without adding fatigue. recovery is where the magic of fitness happens and it’s a huge part of conditioning. any program can work for a few weeks, but personalization is what drives the long-term results in conditioning that most people are missing. the whole point of a recovery session is to only do enough work to stimulate recovery.
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