3 ways to train smart during a high intensity training block
Written by Conquer Athlete Head Coach, Jason Leydon, CSCS
When you’re in an intense training block for mixed-modal sports, the mission isn’t to prove how tough you are, it’s to stack weeks of productive work without burning out. At Conquer Athlete, we want your training to move the needle, not just drain the tank. That starts with three simple, but non-negotiable, principles.
1. Fatigue management: inside the session and between sessions
You don’t earn extra credit for crawling out of the gym every day. Inside a session, manage fatigue by leaving a small buffer: keep 1–3 reps in reserve on most strength sets, cap conditioning pieces at repeatable paces, and shut it down before technique falls apart. Between sessions, zoom out. If your sleep, mood, and performance are dropping while soreness and joint pain are climbing, your recovery cost is too high. Adjust: pull back intensity, trim a piece, or insert a lower-stress aerobic/skill day.
2. Respect the interference effect
Heavy strength/power and high-fatigue mixed-modal work are both powerful stimuli, but they compete for recovery. If you crush heavy squats and then destroy yourself with a 30-minute grinder every time, don’t be surprised when neither strength nor conditioning progresses. Order and pairing matter: put your highest-priority work first, avoid stacking your longest, most chaotic metcons around your biggest strength days, and use easier aerobic pieces when the barbell load is high.
3. Match volume and intensity to your needs
Your training age, lifestyle, stress, and recovery resources dictate what you can handle. More volume isn’t automatically better; the right dose is. Track your performance, motivation, and recovery markers. If those drift down, that’s data. Adjust the plan, don’t just “try harder.”
Smart athletes don’t chase exhaustion; they chase adaptation. Use these principles to keep your training block effective, sustainable, and aligned with your goals.
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