CoachRx Programs: Inside the CoachRx Concurrent Training Cycle

Ever try pairing strength and cardio in the same week and end up with tired clients and lackluster results?

You’re not alone.

Most coaches try to “do it all,” but without a plan for how energy systems interact, training can quickly become a jumbled mess. That’s why CoachRx created the Concurrent Training Cycle, a professionally designed template that shows you exactly how to program resistance, aerobic, and anaerobic work without interference.

Today, Ashley from OPEX walks us through the structure behind it and the big ideas you can apply to your own coaching practice, so every session has a purpose, and every client sees progress.

What Is Concurrent Training, Really?

It’s more than just mixing strength days and cardio days. True concurrent training means combining multiple energy systems, Gain (resistance), Pain (anaerobic), and Sustain (aerobic), in a way that respects fatigue, intent, and recovery.

The CoachRx plan uses these systems deliberately:

• Gain: Strength work focused on movement and muscle

• Sustain: Aerobic work that builds stamina and efficiency

• Pain: Anaerobic efforts like sprints or lactic intervals

The goal? Keep stress organized and progress moving forward, instead of overwhelming the nervous system with competing signals.

Common Mistake: Random Combo Workouts

Ashley shares that before using this model, she often programmed strength and conditioning without thinking about intra-session fatigue or weekly energy system sequencing. The result? Burned-out clients and slowed results.

CoachRx solves that by structuring concurrent training with clear priorities, daily intent, and planned recovery.

Four Principles That Separate Random from Professional

Here’s what sets a smart concurrent plan apart:

1. Intra-Session Order Matters

   Never start a session with high-intensity "Pain" work. Metabolic byproducts from anaerobic efforts can tank your strength and endurance training that follows.

   Start with strength or aerobic work. Save the sprints for last, if at all.

2. Prioritize the Right System First

   Each session should have one clear priority and that system goes first. Strength day? Lead with heavy lifts. Aerobic day? Get on the bike first. Don’t split focus.

3. Respect Recovery

   After a demanding anaerobic session, the nervous system needs full recovery. That’s why the CoachRx template always follows “Pain” days with a rest day or very light work.

4. Adjust Effort Based on What’s Next

   Teach clients to pace their aerobic work if strength or sprints are coming soon. Not every day needs to feel like a max effort, some days need to feel manageable on purpose.

Session Pairings That Work (and Ones That Don’t)

The way you pair systems makes a big difference. Here's how CoachRx breaks it down:

Approved Combinations:

• Gain + Sustain

• Sustain + Gain

• Gain + Sustain + Pain

• Sustain + Gain + Pain

• Gain + Pain

Avoid These:

• Pain first—ever

• Pain before Sustain or Gain

• Sandwiching Pain between other systems

Why? Starting with anaerobic output creates what’s known as the interference effect, making every other system train less effectively.

Inside the Weekly Structure

Here’s how the CoachRx concurrent plan is organized:

• Monday: Gain + Sustain

  • Strength leads the day, followed by MAP 6 work

• Tuesday: Sustain + Gain

  • Aerobic first to reduce interference, then strength

• Wednesday: Full Rest

  • Essential recovery after two mixed days

• Thursday: Gain Only

  • Pure resistance session with no added system stress

• Friday: Gain + Sustain

  • Repeats the Monday model—build + finish

• Saturday: Sustain + Pain

  • Aerobic builds into the week’s hardest anaerobic output

• Sunday: Full Rest

  • Total recovery after Saturday's peak effort

Movement Pattern Distribution: Balance Built In

It’s not just about energy systems—movement variety matters too.

The CoachRx template ensures:

• Every major pattern (squat, hinge, lunge, push, pull, core) appears multiple times

• Patterns are rotated and vary in volume/intensity

• No one pattern dominates the week

That keeps clients progressing without overuse or over-fatigue.

Built-In Periodization: The Weekly “Wave”

The plan uses a weekly wave structure to manage stress:

• Mon/Tue: Moderate sessions to open the week

• Thu/Fri: Return to higher intensity

• Sat: Peak intensity day—highest combo of work

• Sun: Full recovery

This rhythm prevents burnout, maximizes adaptation, and allows your clients to train consistently over time.

Coaching Takeaways You Can Use

Here’s how you can apply this model, whether or not you use the template:

✅ Sequence energy systems based on intent
✅ Organize intra-session order to reduce interference
✅ Place recovery strategically, not randomly
✅ Rotate movement patterns for joint health and skill development
✅ Educate your clients on pacing and priority

Access the Full Concurrent Plan Inside CoachRx

The Concurrent Training Cycle is just one of 65+ professional templates inside the CoachRx library.

✔️ View complete weekly layouts
✔️ Use advanced tools to edit and customize
✔️ Learn how each program is built and why

Need help switching platforms? CoachRx offers complimentary transition support to make the move easy.

👉 Start your free 14-day trial today at CoachRx.app and explore how smarter programming leads to better results.

Final Thought: Progress on Purpose

When you understand how energy systems and recovery work together, you can coach with confidence. The Concurrent Training Cycle is more than a workout plan, it’s a blueprint for sustainable progress.

It’s time to stop guessing. Start programming with intention—and watch your clients thrive.

🎯 Explore more at CoachRx.app and turn complexity into clarity.