Life is not fair.
A simple truth and one that can complicate our training. How simple would training or life be if we could focus on only one thing and get everything? But we do not get to do one thing and get everything. Although power training comes close, even then, there is more to consider.
Take, for instance, whether I should train for strength or endurance. The answer is yes.
And in this case, there are two reasons to train both.
Perfusion
Muscle hypertrophy or preservation
On the StrongFirst Forum, Steve Freides, StrongFirst Certified Senior Instructor Emeritus, referenced an article from 2017 by Dr. Michael Hartle, StrongFirst Certified Master Instructor: “Strength Training and the Benefits of Perfusion.”
As stated in the article, perfusion is defined “…by Merriam-Webster as forcing a fluid through (an organ or tissue), especially by way of the blood vessels.” In strength training, the increase in blood pressure means the capillaries are infused with blood and fluid, which is different from aerobic training, where the blood pressure typically stays lower.
This infusion provides nutrients, helps remove waste products, and enhances the elasticity of the blood vessels, capillaries, and tissues.
In Pavel’s recent article on putting the vascular into cardiovascular training, the same concept is referenced: “At the same time, aerobic training—even with high resistance, such as AXE and Strength Aerobics—makes capillaries in the working muscles grow, further increasing the blood flow.” Perfusion for the win.
The other benefit of having to train both strength and endurance at the same time is muscle hypertrophy or preservation. “Pure endurance” work can lead to a loss of muscle mass since the system does not see the benefit in keeping a bunch of tissue around, taking blood away from the working muscles. Concurrent strength training can offset this and help preserve muscle mass at a minimum and even help increase it.
How do we do it?
By keeping it simple.
Train your barbell deadlift and military press 2-3 days a week combined with three days a week of AXE. Or a kettlebell clean and press routine combined with AXE. A straightforward combination of 2-3 days a week of Strength Aerobics and 2-3 days a week of AXE. The combinations are many, and so are the benefits of doing both.
One time where life not being fair has more benefits than negatives. Let us know how you are combining the two on the StrongFirst Forum.
