Fergus Crawley

Next best option is endurance training AM, strength training PM with six hours or more between them.

Next best option is strength training followed by endurance training.

Next best option, if you have to do it for time constraints and to make it work but try not to make a habit out of it, is endurance training into strength training.

Because what you're trying to manage there is... Hybrid training is about managing the potential for interference.

So the interference effect is essentially what we are trying to work against here.

And...

Breaking it down, if I've got time, essentially, a key context on it.

So there was a guy called Robert Hickson, who in the 1980s was trying to become a research professor at his university.

And Professor Helosi was his research manager.

Hickson was a powerlifter.

Helosi was a runner.

So by trying to cozy up to Helosi, he went on a couple of runs around the campus with him to schmooze.

After six or seven weeks, he realized that his strength outputs in the gym were starting to dip a little bit.

So he submitted a research paper on, I would like to explore this.

So he had three groups, strength only, endurance only, and both.

and he had them doing, it was quite high intensity work.

So strength only was two sessions a week of heavy sets of five squats, and then three sessions a week of heavy sets of five leg press with sets of 20 assistants on both days, so six days a week of lifting.

The endurance only group was three days of hard effort running, three days of hard effort cycling, and the both group was both of those things together.

what they saw was after all three groups were making progress up the way until week seven, where the strength output in the both groups started to drop.

And in the research, that's where interference occurred, and that's where the interference effect was coined.