Struggling to balance weightlifting, gymnastics, sprints, Metcons, and zone two training? In this episode of The Gains Lab Podcast, Coach Matt breaks down how to prioritize and allocate your training time effectively. Learn the science-backed framework used by professional athletes to maximize gains while minimizing the risk of overtraining, injury, or burnout. Discover how neurological load—demand on your nervous system—dictates the optimal sequence for your workouts, whether you're mastering a new skill, lifting heavy, or grinding through Metcons. If you've ever wondered how to integrate multiple training programs or balance competing fitness goals, this episode is your ultimate guide. Tune in and take your training to the next level!

Matt introduces the structure and function of intervals, how to target a narrow range of muscle fibers, how the values of key parameters affect the stimulus and of course the Golden Rule of Intervals

Matt introduces more technical aspects of Motor Learning and Skills Acquisition.     Papers discussed in Podcast are

https://pubmed.ncbi.nlm.nih.gov/34107255/ - wakeful consolidation

https://pubmed.ncbi.nlm.nih.gov/30832766/ - detrimental aspects of fatigue

Further discussion of how to apply these in training at end of podcast,   

Part 1 of a two part Matt introduces some basic skills learning concepts:  Blocked Practice, Randomization and Interference.   Error sensitivity and fatigue.  Aligning proficiency and volume.  May be a review for some.

In this episode, we discuss the importance of Aerobic Capacity.    We'll explore the physiology of aerobic capacity as well as how to include it in your training. 

Matt discusses the interaction between strength and conditioning using some examples from famous athletes.   This episode augments athletes' and coaches' understanding of how to use strength and conditioning together. 

Matt compares the conditioning challenges of CF with other sports.   Key phsyiological differences include the rate, volume and consistency of energy production.   CF, and to some extent MMA as well, present unique challenges in rate of energy production and variability; a winning engine is a tricky thing to build 

Matt introduces the first step for Engine Building: account for unique individual characteristics and build a broad platform using variable stimuli.  This ensures athletes maintain their strengths and level out their weaknesses even before preceding to building a strong aerobic foundation.

Matt goes into more detail about the role of the glycolytic system, and how intensity can actually suppress the oxidative system.  This is the primary work capacity problem for CrossFitters, so this is a key consideration for engine development.  

Matt breaks down the interaction among energy systems, Part 1 of a complex topic.   The role of phosphocreatine is examined and explained, as well as the difference in phosphocreatine replenishment in different fiber types.