Concurrent training is not two programmes running side by side. It is one programme that has decided, in advance, what gives way when the week gets heavy.
| Principles | 6 |
|---|---|
| Parameters a plan states | 6 |
| Written into | every plan and every amendment |
Every phase states which quality leads it. That single decision governs session order, where the hard days fall, and which sessions are protected when something has to be cut. A phase without a stated priority is a set of sessions in a calendar, and it is the most common reason a hybrid plan stops progressing.
Endurance work can reduce the adaptation to strength work. How much depends on the modality, the proximity of the two sessions, the duration and the total load. Because it is a variable, it is planned: the spacing between competing stimuli is a number in the document, not whatever the day allowed.
Weekly load is distributed against the horizon the athlete actually has, with progression and deload rules written before the block starts. A plan that only escalates has no mechanism for absorbing a bad week, and a bad week always arrives.
Easy is a load with a ceiling, written down, not the absence of instruction. It is what makes the hard days repeatable. Athletes who train hard most days are usually training medium every day.
Adjustment rests on what was actually trained: the log, the response, and the constraints that changed. A plan amended from memory cannot be audited later, and a plan nobody can audit cannot be corrected.
Your programme, the reasoning and every amendment live in one document you keep. It is what makes the work reviewable — by you, by a physiotherapist, or by anyone you choose to show it to — instead of something you have to take on trust.
| Day | Session | Prescription | Rule |
|---|---|---|---|
| Mon | Lower strength | Squat, 4 x 4, RPE 7 | Leads the day |
| Tue | Endurance, easy | 50 min, zone 2 | Ceiling, not a target |
| Wed | Upper strength | Press and pull, RPE 7 | - |
| Thu | Endurance, threshold | 4 x 6 min | 24 h from Fri lift |
| Fri | Lower strength | Deadlift, 3 x 3, RPE 8 | Phase priority |
| Sat | Endurance, long | 90 min, zone 2 | Cut first if short |
| Sun | Rest | - | Prescribed, not optional |
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