Basic Principles for Effective Strength & Conditioning

Going back to simple things that work make a bigger difference than novel solutions.

Introduction

In strength and conditioning, we face two different explanations for peak performance.

The first theory follows the outlier argument.

It says that unique advantages explain why most athletes perform to their highest potential. Competitors might excel relative to their peers because of cutting-edge recovery tools or supplements. LeBron James, for example, is a superior player mostly because he can access resources like experimental surgeries abroad.

The second theory follows the consistency argument.

It says that repeatedly following the best practices over a long period gives the best results. Athletes achieve their pinnacle because they're willing to stick to systems and routines more reliably. In this scenario, LeBron James still has rare talent. But the real difference is his ability to practice fundamental skills more reliably.

Occam's Razor states that when two competing theories make precisely the same predictions, the simpler one is better.

The simpler theory for athletic performance is the consistency argument. In this article, I'll explain why from the perspective of a strength and conditioning coach.

Elements of Workout Consistency

Whether your goal is to improve physical activity or optimize every training session, the building blocks are the same:

Follow the principles of exercise

Two big ones are the principle of progressive overload and the principle of specificity.

To live a long, healthy life, combine resistance training with aerobic and anaerobic training. 

To increase muscle strength, prioritize training with heavier weights.

To get the full benefits of strength training as an endurance athlete, create muscle tissue that best absorbs repetitive shock.

Personalize your training

In my experience as a strength coach, athletes often fall into two traps. They will too closely mimic a program that works for others or follow the evidence too literally. This results in an increased training workload or ignoring evidence from their training history.

The reality is that if consistency drives results, then personalization is critical. Even driven people comply more when they enjoy what they're doing. Find a strength coach or personal trainer if you're an endurance athlete without a strength training routine. They can create a plan that fits your preferences, schedule, and competition goals.

Create goals, systems, and habits

Even if you have a clear idea of what you want, putting in place reliable systems makes a big difference. James Clear explains why in his excellent book Atomic Habits (click here for the author link).

Systems prevent you from needing to rely on pure willpower or self-discipline.

Let's say you're struggling to add mobility to your powerlifting program if you know it would improve performance. You can pray you'll do it at the end of your bench day or create a system. One example would be to put your mobility tools by your TV. That way, you can set a timer for 10 minutes during your favorite show while working through your movements.

Keep the simple, simple

A collegiate fencer approached me a few years ago. He was struggling with injuries and inconsistent performance. He thought a more effective strength training program would include a higher frequency of training and advanced isolation movements. He also wanted to dive deep into performance nutrition.

After the assessment, it became clear he was underfed and under-slept. In his situation, the fixes were straightforward.

As a college athlete, he had plenty of high-quality food around him. He was also motivated to go to bed earlier.

He was already mainly eating a whole-food diet, so I assigned him one extra meal far from his training. I also programmed him with a daily automated reminder in his coaching app. It alerted him to bedtime 30 minutes prior.

Within a week, he reported feeling significantly better. 

Given his circumstances, easy was better. There was no need for more complicated interventions like cryotherapy and 60 minutes of meditation. Others may require that, but his case was straightforward.  

Keep the enjoyable, enjoyable

Building strength is tough.

Building muscle is tough.

Training for a triathlon is tough.

Any goal worth achieving requires a high level of commitment. That extends to your actual competition, during which you use techniques like visualization and positive self-talk.

Most of the time, my clients who have competed are full of drive and commitment. They even take their recovery seriously.

But fun is a major mechanism for performance. That's one reason group training is so effective. In one study, researchers found that "Participation in regular group fitness classes led to a statistically significant decrease in perceived stress and an increase in physical, mental, and emotional QOL compared with exercising regularly on one's own."  (Click here for the full paper).

The same goes for recovery. Activities like sauna and massage may have specific physical effects. But it's hard to tease those from the benefits of normal self-care or participating in a communal activity.

So, take a step back before adding cold plunges or intermittent fasting to your life. You may gain a competitive advantage by adding more fun instead of adding more hard.

Conclusion

Coaches often point to consistency as the key to long-term progress. Doing the right things more often for years explains superior performance better than unique talent or advantages.

But, to make consistency more than a buzzword, we need an actual system. Whether you're a powerlifter or a corporate executive, building habits comes down to simplicity rather than complexity. Working with an experienced strength and conditioning coach can help you implement a few tools for peak performance.