Pro Tip: Mastering Concurrent Training Design
Looking to help your clients who can only train 2-3 days per week make the most progress possible? Concurrent training might be your solution. By strategically combining multiple energy systems in a single training day, you can deliver comprehensive fitness development even with limited training frequency.
Pro Tip: Mastering Concurrent Training Design
What is Concurrent Training?
Concurrent training is the purposeful combination of different energy systems (OPEX Gain, Pain, and Sustain) within a single training session or across a training week. Rather than focusing exclusively on one domain, concurrent training allows for simultaneous development of multiple physical qualities:
OPEX Gain: Alactic/CP-ATP system for strength and power
OPEX Pain: Anaerobic/glycolytic system for high-intensity output
OPEX Sustain: Aerobic system for endurance and recovery
However, without proper design principles, these systems can interfere with each other, compromising results. The key is understanding how to organize the training to minimize interference while maximizing adaptation.
How to Implement Concurrent Training Effectively
Follow these evidence-based guidelines to create effective concurrent training sessions:
Respect Intra-Session Ordering
Always perform OPEX Gain (resistance training) first when it's a priority
Place OPEX Pain (anaerobic/glycolytic work) last in the session
Use OPEX Sustain (aerobic work) as an effective middle-ground component
Apply the Ordering Principle
CP (Gain) → Aerobic (Sustain) → Glycolytic (Pain)
Never place anaerobic work before strength or aerobic training
Allow adequate rest periods between energy system training components
Honor Energy System Recovery Requirements
CP-ATP system: 4-5 minutes to fully recover
Glycolytic system: 1-2 hours to fully recover
Aerobic system: 24-48 hours to fully recover
Schedule training days accordingly within the week
Manage Training Intensity Appropriately
Reduce intensity of secondary training components
Be especially cautious with glycolytic work intensity
Focus on quality movement patterns throughout
Prioritize Based on Assessment Results
Use OPEX Body, Move, and Work results to determine priorities
Emphasize the energy system that needs the most development
Place that system first in your training session design
Why This Matters
Concurrent training design addresses one of the biggest challenges in fitness coaching: time constraints. Most clients simply cannot dedicate 5-6 days per week to training different physical qualities separately.
By mastering concurrent training principles, you can:
Deliver comprehensive fitness development in fewer weekly sessions
Respect physiological recovery needs while still training multiple systems
Create more efficient programs that clients can actually stick to
Address multiple client priorities simultaneously
Remember that sustainability trumps intensity in the long run. While it might be tempting to program "epic" sessions that crush all energy systems, this approach often leads to burnout and regression. Instead, carefully designed concurrent training respects the biology of adaptation while still delivering results.
Start applying these principles to your next program design and watch your clients achieve better balance in their fitness with fewer training days!
Want to see sample concurrent training templates? Check out the Programs Index in CoachRx for practical examples that put these principles into action.
Ready to Transform Your Coaching Business? Take Action Now.
For Existing CoachRx Users:
Log In Now and explore your new "Needs Attention" dashboard. Your clients are waiting!
New to CoachRx?
Start Your Free 14-Day Trial and see why leading coaches trust CoachRx to deliver exceptional client experiences.
