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Question: What is the optimal way to combine strength training with training for other specific sports, to achieve the best results?
Answer: Under ideal conditions sport specific training sessions such as sprinting or MMA would take place in the morning and strength training would occur in the afternoon. There should be approximately a four hour break between the morning skill session and the afternoon strength session. Follow each training day with a full day’s rest.*
An example would be to wake after a good nights sleep at 7:00 – 8:00 am. Eat breakfast. Take care of business. Perform your sport specific training between 10:00 and 12:00. Eat a light lunch at 12:30 pm and strength train around 4:00 – 5:00 pm. The following day would be a rest and recovery day which may consist of light activities such as, working on strategy, tactics or polishing sport specific mechanics. Stretching is also recommended.
This type of every other day schedule produces excellent results across broad populations by allowing intense training combined with a great deal of recovery. Most people however, due to the inconvenience of training twice in one day, would rather practice or play their sport on one day and strength train and condition on the next. Some will try to do both activities in the same day but without adequate rest between sessions. Neither of these methods has proved to be superior with regards to results, when compared to the first method discussed above.
*As noted in the example session above, active recovery on rest days is a good idea as long as intensity is kept very low.
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