Science Friday: Should I do Strength & Aerobic Training on Different Days?

We’ve previously looked at a study showing concurrent training (i.e. resistance + aerobic training) as being superior to aerobic training alone. This week I’ll review a study that tries to answer which style or protocol of concurrent training is superior. For example, is it better to separate your strength and aerobic training into completely different days or will performing both on the same day give equal or superior results? According to the study entitled “Effects of Concurrent Exercise Protocols on Strength, Aerobic Power, Flexibility and Body Composition”, the answer is “it depends”. In this study the researchers split the participants into two groups:

Concurrent Distinct Endurance-Resistance (CDER) – 2 strength & 2 aerobic sessions each week performed on different days (i.e. 4d/wk)
Concurrent Parallel Endurance-Resistance (CPER) – 2 strength & 2 aerobic sessions with strength & aerobic on the same day (i.e. 2d/wk)

Each group was tested in numerous categories and the results are shown the table below. In nearly every category both groups showed significant improvement from pre to post tests. However the CPER showed better improvement relative to the control group in nearly every measurement except aerobic power and 60m sprint. And the CPER group showed a statistically significant improvement in body fat percentage compared to CDER.

Conclusion: Concurrent strength and aerobic training will improve performance and body composition. Unless you are a competitive track & field athlete looking to do every last thing you can to maximize aerobic power then you should perform your strength and aerobic training on the same day. This same-day approach will yield better strength and overall fitness when compared to doing strength and aerobic training on different days.  This is yet another reason (here are some more) why at CrossFit 316 we do strength AND metabolic conditioning every day…

Originally posted by Jeff Pruitt, owner of CrossFit 316

Filthy Fifty Fitness Workout #92

Day 10/58

Pretty much you in about 30 minutes

INTENSITY:

Filthy Fifty
50 Box jump, 24/20
50 Jumping pull-ups
50 KB swings (1p/.5p)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press (45/35)
50 Back extensions
50 Wall Ball (20/12)
50 Burpees
50 Double unders

RESET:
Rest and stretch out!

Bumper Plate Stacking Fitness Workout #91

Don't tell me you CAN'T!

Day 9/58

INTENSITY:
AMRAP, 20 Minutes
15m Bumper Plate Stack (90/70)*
20 Double Unders
10 Push-Ups

*Move a stack of bumper plates 15 meters, from one end of the course to the other end and stack them. Do the exercises. This is one round. You do not have to carry both bumpers at the same time.

Be sure to carry your rope with you!!










RESET:
2 Rounds of:
10 GHD Hip and Back Extension
10 Leg Circles
60s Plow Pose

Details at GymnasticsWOD

Air Squats, Walking Lunge and T2B Fitness Workout #90

Day 8/58

INTENSITY
3 Rounds for time of:
50 Air Squats
50' Walking Lunge
25 Toes to Bar

RESET
2 Rounds of Bear Complex (45/35)
With a barbell and without setting it down, complete 7 sets of (this is ONE bear complex):
Squat Clean
Front Squat
Push-Press
Back-Squat
Push-Press

Helen Fitness Workout #89

Day 7/58

INTENSITY:

Helen
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

RESET:
3 Rounds of
250m Light Row
4 Turkish Get-Ups

Thrusters Fitness Workout #88

Day 6/58

INTENSITY:
For Rounds:
4 Thrusters (95/65)
Start at 95lbs (65lbs) and add 5lbs every minute on the minute. Continue until you cannot complete the 4 reps in the minute.

RESET:
5 Rounds of:
5ft Handstand Walk
10 Shoulder Taps
Max Handstand Hold

Endurance Series - Week 1

Endurance
Phase Length: 8 Weeks
Week 1 of 8

Monday:20 Min, 30# Sandbag Run
Tuesday:20 Min, Max Distance
Wednesday:For Time: 1 Mile
Thursday:Intensity Only
Friday:Max 400m x 4, 3:00 break
Saturday:5k Ruck, 60#
Sunday:100m x 2, Suicide Sprints

Rest no less than 4 and no more than 6 minutes between the Endurance and the Intensity WOD.

 For additional information on CrossFit Endurance, check out http://crossfitendurance.com