Compatibility of training

The SAID principle (Specific Adaptation to Imposed Demands) states that the body will adapt to the demands imposed upon it. To take it one step further, Rhea (nd) states that when training for a specific sport or activity, the training program needs to specifically address the needs and movements of the activity. This concept is easy enough for the musculoskeletal system (strength, coordination, etc.). However, metabolic training also needs to be specific.

Aerobic training utilizes and builds the oxidative system by increasing the number of mitochondria (the part of the muscle cell that produces energy via oxygen) and also increases the amount of mitochondrial oxidative enzymes (proteins that help breakdown nutrients to use as fuel) and replaces anaerobic enzymes. Anaerobic training does just the opposite – increases anaerobic enzymes that help build muscle but do little for aerobic capacity (Wilmore & Costill). To achieve physiological results, the system in question needs to be taxed.

With this in mind, as you train for certain events or activities, it is important to ensure that your training is not only compatible with the type of activity that you are pursuing but also that your metabolic training and strength training are compatible with each other as different physiological adaptations occur with different types of training modalities. Many studies have shown that training for maximal strength and endurance concurrently can negatively affect the strength component, the cardio component, or both (Rhea et al 2008). For example in 2002 Hakkenin et al. completed a study that found that concurrent strength and endurance training interfered with explosive strength, similarly, Rimmer and Sleivert (2000) suggest, that due to the short nature and velocity required to perform short sprints (10 and 40 meters), plyometrics will help decrease sprint times (both require short bursts of power). In another study, Rhea et al (2008) examined the compatibility of intense power and cardiovascular training using collegiate baseball players. This study suggests that power training and intense cardiovascular endurance training are not compatible particularly if power production is an important part of the sport or activity as it is during the season in baseball. An alternate approach would be to combine conditioning (metabolic) drills that focus more on power such as sprint interval training with exercises that increase power such as accommodated or variable resistance training.

As Rhea et al (2008) point out, if you are trying to add muscle, sprints and intervals may be more beneficial for conditioning (all require short burst of power). If you are trying to lean out, then more endurance type training is called for. As you think of your own training keep the continuum of fitness components in mind for both strength and conditioning (metabolic): (Clark, Corn, & Lucett 2008)

Stabilization Endurance Training

Strength Endurance Training

Hypertrophy Training

Maximal Strength Training

Power Training

Max Power training

The closer the components are on the continuum, the greater the compatibility the training adaptations will be. Training components on separate ends of this continuum will result in non-compatible physiological differences that may negatively affect fitness and activity performance.

Clark M, Corn R, & Lucett S. (2008) NASM Essentials of Personal Fitness Training. 3rd Ed. Lippincott Williams & Wilkins.

Hakkinen, A. et al. (2002) Neuromuscular adaptations during concurrent strength

and endurance training versus strength training. Eur J Appl Physiol (2003) 89: 42–52, DOI 10.1007/s00421-002-0751-9

Rhea, M. (nd) Transfer of training to sport performance. Retrieved from www.academics.ashs.atsu.edu/hmvideos/rhea/HM503/transfer.wmv

Rhea, M., Oliverson, J., Marshall, G., Peterson, M., Kenn, J., Naclerio, A. (2008) Noncompatibility of power and endurance training among college baseball players. Journal of Strength and Conditioning Research 1533-4287/22(1)/230–234

Rimmer, E. & Sleivert, G. (2000) Effects of a Plyometrics Intervention Program on sprint performance. Journal of Strength and Conditioning Research, 2000, 14(3), 295–301

Wilmore, J., & Costill, D. (2008) Physiology of Sport and Exercise,

Human Kinetics: Champaign.