Here’s the deal: your body doesn’t care about workouts.
It cares about adaptation and survival so that it can thrive. That means you have to give it the right kind of training stress at the right time so that it adapts to grow stronger and more resilient.
Strength—it’s the result of your body overcoming the threat of lifting weights.
Endurance—it’s the result of overcoming the threat of elevated heart rates and sustained effort.
Fat loss—it’s the result of teaching your body to use energy while teaching yourself how much you actually need to eat.
The problem is most people and most hunting fitness coaches just think about workouts.
They don’t see the big picture and they don’t see how it all fits together. But just thinking about the workout sets you up for long-term failure…even if you see some short-term benefit.
Because too much of the wrong kind of training stress at the wrong times causes your body to regress…or worse puts you into a cycle of injury.
Our training works over the long-term because it’s designed based on how the human body actually works. How it adapts to threats and survives to thrive and kick that threat’s ass the next time around.
Each of our workouts is designed to fit into the big picture. Zooming out as far as a year and zooming in to how each interval is designed during our conditioning sessions and how each set and rep is chosen during our strength sessions.
To make sure you’re training the right way at the right time, we follow the neural-metabolic continuum. It’s a scientific way to organize training so that your body gets the right kind of training at the right times.
That means the right kind of training at the right times so that you get long-term, sustainable results.
Strength and power are mostly neurological adaptations, and metabolic stress limits your ability to access the full power of your nervous system. It also takes your nervous system longer to recover than your muscles.
So, having your last, “heavy” strength training session during the middle of the week gives your body plenty of time to recover before the strength session at the beginning of the next week. It also limits the negative effects that metabolic stress has on your ability to access your strength. In our system, the heaviest strength efforts are placed early- to mid-week so that you can access your strength and get the full benefit of training.
You can recover from metabolic stress, or the type of stress you experience from conditioning and high-volume resistance training, faster than from the neurological stress of heavy strength training (provided that you’re hydrated, sleeping, and eating like an adult).
But we also have to be mindful that our conditioning efforts don’t take away from our strength building efforts. To make sure it’s all in the right balance, we sprinkle metabolic stress throughout the week in the right doses—placing the heaviest doses of metabolic stress at the end of the week. That way you have plenty of time to recover before hitting the next week, hard.