*s4/e18 Your Hybrid Training Crash Course with Dr. Alyssa Olenick, PhD (@doclyssfitness)
Aug 22, 2024
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Dr. Alyssa Olenick, an exercise physiologist and hybrid athlete, discusses the benefits of hybrid training for endurance runners. She explains the interference effect, shifting training intensity, and the application of hybrid training from off-season to pre-race taper. Dr. Olenick emphasizes the importance of balancing strength and endurance for health and performance goals, debunking myths about bulking up and highlighting the necessity of strength training for runners.
Hybrid training blends strength and endurance for improved fitness levels without trade-offs.
Managing central nervous system fatigue is crucial in balancing strength and endurance training.
Combining muscle building from lifting with endurance from running enhances metabolic health.
Embracing new activities, being patient with progress, and focusing on gradual improvement can prevent injuries in strength training.
Deep dives
Hybrid Training Definition
Hybrid training involves maximizing strength and endurance in a workout, aiming to improve both characteristics simultaneously. People focus on increasing strength and endurance without worrying about trade-offs, leading to enhanced fitness levels.
Concurrent Training and Interference Effect
Concurrent training involves blending two opposing characteristics like strength and endurance in a workout program. The interference effect arises when strength and endurance training impact each other's adaptations, often due to different stimulation pathways. Managing central nervous system fatigue is crucial in balancing both types of training.
Benefits of Hybrid Training
Engaging in both running and lifting offers numerous benefits. Combining muscle building from lifting with endurance from running enhances metabolic health. Developing muscle through lifting and conditioning it through endurance training contributes to overall fitness and resilience.
Embracing Challenges and New Activities
Embracing activities that you are not good at can be an opportunity for growth. Beginners in strength training or speed work may face initial challenges and discomfort, but viewing these as opportunities for improvement and being patient with progress is important. Curiosity, comfort, and confidence can help individuals ease into new activities and gradually improve over time.
Approaching Lifting as a Skill and Embracing Imperfection to Prevent Injury
Lifting is a skill that requires practice rather than perfection from the start. It is important to acknowledge that injury is more likely to occur if one does too much too soon rather than gradually progressing while allowing room for imperfection. Embracing the learning process and gradual improvement helps prevent injuries.
Incorporating Group Fitness Classes for Endurance Athletes
Group fitness classes like F45 and Orange Theory can complement endurance training. For runners, integrating such classes can be beneficial if balanced with running. It is essential to consider the specific goals and training phases when incorporating these classes into a well-rounded fitness routine.
Hybrid Training Approach and Balancing Running and Lifting
Hybrid training involves balancing endurance and strength components over the long term. The approach suggests maintaining a moderate running volume while incorporating strength training to build a well-rounded fitness base. Adopting a seasonal training strategy helps optimize performance and recovery.
Embracing the Process of Getting Better and Enjoying the Training Journey
Focusing on enjoying the training process and embracing gradual progress is crucial for long-term growth. Small victories in training, such as recovering better or running faster, should be celebrated. Finding fulfillment in the day-to-day training journey enhances overall fitness experience and motivates continued improvement.
This week we are diving into HYBRID TRAINING for endurance runners with exercise physiologist and hybrid athlete Dr. Alyssa Olenick (@doclyssfitness)!
Hybrid training isn't just about picking between strength or endurance – it's about embracing BOTH for both health and performance goals. Dr. Olenick breaks down the interference effect, explains the shifting application of training intensity, and goes through hybrid training in the off-season all the way through your pre-race taper PLUS many more insights and educational tidbits along the way!
Dr. Alyssa Olenick is an Exercise Physiologist, sports nutritionist, weight lifter, and ultra runner. She is known for her high energy and sassy approach to bringing science to your training in a no-nonsense way. Alyssa has helped thousands of women crush big lifting goals, cross race finish lines, or even do both.
www.doclyssfitness.com
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