Can you do conditioning and strength on the same day?

Discussion in 'Other' started by Mikkel Glavind, Aug 13, 2018.

  1. Mikkel Glavind

    Mikkel Glavind My Third Post

    Can you do conditioning and strength on the same day?
  2. Anna C

    Anna C More than 5000 posts Certified Instructor

    You can, sure. It won't hurt you. Probably your question is more specifically whether there is some negative impact towards your desired training outcomes if you do this regularly. To answer that, a more complete picture is needed. What sort of conditioning and strength? What sort of shape are you in now? Are these new activities, or activities to which you are well-adapted? Is either one or both stressful for you? Etc...
    Kozushi likes this.
  3. Bro Mo

    Bro Mo Quadruple-Digit Post Count

    I've heard of a study, in a podcast with Mike T. Nelson, that concluded aerobic conditioning reduces or even negates strength training when performed in the same training session. The recommendation was to do them on separate days. If performing on the same day, it was recommended to do the aerobic conditioning in the morning, while fasted, and the strength training in the afternoon/evening.
  4. Kozushi

    Kozushi More than 2500 posts

    I not infrequently do S&S, go for a several hour hike, and then do intense judo training for 90 minutes all on the same day. I don't see any problem here.
  5. Bret S.

    Bret S. Quadruple-Digit Post Count Certified Instructor

    This from Pavel T was in another post..

    "Here is the rule of thumb of aerobic training before or after strength training. if you are focusing on neural adaptations, do strength work first (or the day before) when you are fresh. If you are focusing on hypertrophy, you can lift after LSD (same or next day) and it is best to avoid LSD (except very easy work) for 48 hours".

    "S&S is a program that combines various adaptations: strength, power, hypertrophy, endurance. As such, it can go either way."
  6. Alan Mackey

    Alan Mackey Triple-Digit Post Count

    Lift hard, maintain conditioning.

    Go hard during conditioning, aim to maintain strength.

    Do one for a couple of weeks, then do the other. Rinse and repeat.

    You can have it all. Just not at the exact same time.
    Abdul Rasheed likes this.
  7. North Coast Miller

    North Coast Miller Quadruple-Digit Post Count

    Many circuit routines will do both up to a point. You cannot really work max strength and max conditioning (speaking of muscle endurance more than aerobic) in the same day, but you can certainly improve both with a single non-periodized program.
  8. Mikkel Glavind

    Mikkel Glavind My Third Post

    I where thinking about doing something like the 100+ swings (10 per minute) for conditioning and strength training focused on neural adaption. I would also like to run every second day or so. I am looking for some kind of optimally scheduling 3 conditioning sessions with the swing, 3 strength sessions and 3 runs a week with something like 1 rest day. Is it best to do conditioning on the day i run or on my strength training day?
  9. Anna C

    Anna C More than 5000 posts Certified Instructor

    Good description, and sounds reasonable to me. You may get a few different answers on this. One thing you're probably well aware of is that when you try to do it all, none of it will be optimized. For example, your strength work won't get you as strong as it could if that was your only focus. Same thing with your running. But that's fine, and if you're already doing well in all of it and just looking to change things up a bit, you'll probably get good results as long as you're not trying to do too much overall volume of training than you're ready for.

    My suggestion would be to do the swings after your strength training, and run on opposite days. So something like strength + swings on Mon/Wed/Fri; then run on Tu/Th/Sat; rest Sun.
  10. Mikkel Glavind

    Mikkel Glavind My Third Post

    Thank you a lot for the help i really appreciate it
  11. jef

    jef SFG1, SFB Certified Instructor

    @Mikkel Glavind
    My strength training is also leaning more toward neural adaptation than hypertrophy, and I like to do swings/snatches for "conditioning", usually in the convenient EMOM format.
    My strength training being the priority, it is very structured and planned.
    The "conditioning" training has to be more flexible.

    My rules of thumb:
    1. Walk a lot (I do it as part of a normal day, so not even a training event). If you run, you also have this covered.
    2. Strength is trained first.
    3. Swings/Snatches come later in the day, preferably much later.
    4. If it is not practical to have a second session in the day, I will perform swings/snatches after the strength session, but at lower volume and/or intensity than if performed separately.
    5. If I don't feel I can swing/snatch powerfully, I cancel the session.
    Last edited: Aug 15, 2018
    strawdog, Bret S. and Anna C like this.
  12. Jan

    Jan More than 500 posts

    Sure you can. It's called S&S
  13. Sean M

    Sean M Quadruple-Digit Post Count

    The only "be careful" I've heard about is from Pavel who said (either in RKC or ETK) not to do kettlebell lifting immediately after a long cardio session. Something about the spine/spine fluid being vulnerable in that state.

    Rite of Passage has the "cardio" (swings and snatches) right after the strength block (clean and press). S&S has the "cardio" (swings) precede the strength/stability work (get-ups).
  14. offwidth

    offwidth More than 5000 posts

    Pavel does mention in S&S not to do cycling immediately after swings
  15. kiwipete

    kiwipete More than 500 posts

    @Mikkel Glavind

    It depends.

    What is your primary training goal?

    Regarding your Conditioning and strength day:

    What intensity and load are you strength training with?
    What HR intensity and duration are you doing conditioning with?

    Why do you want to do conditioning and strength on the same day? No judgement either way but curious to know :)
  16. ShawnM

    ShawnM Quadruple-Digit Post Count

    I think it would depend on what type of conditioning you are doing. As already mentioned, S&S would fit in well for conditioning. There is nothing wrong with sprints in the 100 meter to 400 meter range either. Heck 800 meters even. Sleds and Prowlers are amazing conditioning tools that aren't used enough but would fit in after strength training.

    The common misconception is that you need a ton of LSD work. LSD work is great for some people if that's there thing. If you want to maintain cardio health and still get stronger you can get a ton of benefits from shorter metcon type work without a ton of LSD work. Try adding in sprints or sled work, heck, even high rep bodyweight work can provide a decent dose of conditioning and probably add to your strength training as opposed to taking away from it. I would still do one LSD training day a week but I don't see why you need more than that. I hope this helps.

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