Concurrent Training: The Perfect Blend of Strength & Conditioning

At BMF Training, we believe in smart, efficient programming that delivers real results. One of the most versatile and effective approaches we use is concurrent training—a method that combines strength training (We use a conjugate method for our strength training) and cardiovascular training (We use aerobic conditioning methods such as cardiac output, tempo intervals, Strongman style endurance, high intensity intervals, and mixed modality conditioning) to help you achieve peak performance, build muscle, improve endurance, and enhance overall health.

But what exactly is concurrent training, and how can you use it for your training?

What is Concurrent Training?

At its core, concurrent training integrates strength training and conditioning into the same program. The goal is to make simultaneous improvements in:

• Muscular strength, size, and power

• Aerobic capacity and endurance

Think of it as training to get stronger while improving your ability to exercise longer and harder.

Breaking the Myths

You’ve probably heard the saying, “If you chase two rabbits, you catch none.” Many believe that trying to improve both strength and endurance leads to mediocre results. However, the science says otherwise:

• Research supports concurrent training as a highly effective way to build strength, improve body composition, and boost aerobic fitness.

• It also enhances internal health markers, like improved metabolism, insulin sensitivity, and fat oxidation.

With proper programming, you can achieve remarkable results in both areas.

The Interference Effect

The main concern with combining strength and cardio is the so-called interference effect—the idea that cardio can hinder strength and muscle development. Early studies highlighted this effect but often used unrealistic training protocols with excessive intensity and volume.

The good news? When done right, concurrent training minimizes interference and can even enhance muscle growth. The key lies in effective program design. Learn more about overtraining below

How to Program Concurrent Training

To reap the benefits of concurrent training, follow these guidelines:

1. Avoid Conflicting Training Sessions

• Don’t pair a maximal strength session with high-intensity cardio targeting the same muscle group on the same day.

• Example: Skip a heavy squat session on the same day as an intense cycling workout.

2. Separate Strength and Cardio Sessions

• If both are done on the same day, aim for at least 6-8 hours between sessions.

• Strength training in the morning and cardio in the evening works well.

3. Prioritize Strength Training in Combined Sessions

• Perform strength exercises first, as cardio can inhibit muscle growth pathways if done before lifting.

4. Choose Low-Impact Cardio When Possible

• Reduce joint stress by opting for low-impact options like:

  • Biking

  • Rowing

  • Swimming

  • Sled pushes or pulls

  • Walking with a weighted vest

5. Limit Volume and Duration of Cardio

• Keep cardio sessions between 30-60 minutes to avoid excessive fatigue. Aim for 60 minutes to 180 minutes a week.

6. Balance Training Ratios

• If your goal is strength: prioritize strength sessions in a 2:1 or 3:1 ratio to cardio.

• If your goal is endurance: reverse the ratio.

Sample Concurrent Training Program

Day 1: Heavy Lower Strength Focus

• Front Squat: 5x5

• RDL: 3x10

• Hip Thrust: 3x20

• Dumbbell Lunges: 3x12

Day 2: Aerobic Conditioning Focus (Cardiac Output)

• 4x25 calories on each Bike, Rower, Skierg

Day 3: Heavy Upper Strength Focus

• Bench Press: 5x5

• Weighted Pull Up: 5x5

• DB Push Press: 3x10

• Band Face Pulls: 4x25

Day 4: Aerobic Conditioning Focus (High Intensity Intervals)

• 20-30 Min EMOM: 30s on 30s rest

• 30s Bike Sprint

• 30s KB Swings

• 30s Bodyweight Step Ups

• 30s Ring Rows

• 30s Battle Ropes

Day 5: Heavy Full Body Strength

• 5x3 Deadlift

• 3x8 Barbell Split Squats

• 3x10 DB Incline Bench

• 3x10 Chest Supported DB Row

Day 6: Rest/Active Recovery

• 30-60m weighted vest walk

• or sled work 10m forward drag, 10m backward drag, 10m lateral drag (5mins each side)

Why Concurrent Training Works for Our Members

At BMF Training, we’ve seen firsthand how concurrent training transforms our members:

• They get stronger while improving their cardiovascular fitness.

• They achieve leaner, more defined physiques.

• They develop a well-rounded, resilient foundation of fitness.

Our coaches carefully design programs to balance intensity, volume, and recovery, ensuring that you maximize results while avoiding overtraining.

Ready to Level Up Your Training?

Whether you’re looking to break through a plateau, improve endurance, or just get into the best shape of your life, concurrent training is a powerful tool. Let our expert coaches at BMF Training create a customized plan that works for you.

Visit BMF-Training.com to learn more and sign up for your first session today!