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Integrating What We Do With Other Activities

This past weekend at the PaleoFX conference, I had a number of conversations with people who were curious as to how we incorporate what

we do at Efficient Exercise with other activities. They were having a hard time rectifying how such a small amount of exercise could benefit their activity.

Specificity

There first thing I explained was simply that we at EE don’t want them to be “good” at working out. Not that we don’t want them to get better but that we want them to do only well enough to benefit the activity that they’d rather be doing. For endurance athletes, this means that they really only need one workout per week with us. The trick is that they need to replace one of their training days with our workout: you can’t just add the strength training on top of a loaded endurance schedule. Studies showthat the combination of strength and endurance only works if some of the endurance activity is replaced with strength work. It’s also been shown from the same studies that this strength work reduces injury potential and improves oxygen consumption.

So how might that look in practice? My friend Patrick Diver has combined an approach similar to ours with his cycling. In this interview, he explained the schedule he used when competing at the highest levels (Florida Pro I/II criterium championship):

  • Monday:   Off
  • Tuesday:  Intervals on bike + short HIT session
  • Wednesday:  Training Race
  • Thursday: Off
  • Friday: Off
  • Saturday:  Race
  • Sunday:  2.5 hour fast group ride

Total weekly hours: 5-7