ESC: Mixed Aerobic

This conditioning program is designed to support and enhance our strength training, not compete with it.

The weekly structure blends high-intensity interval training (HIIT) three times per week with lower-intensity, aerobic work three times per week, creating a balanced approach that improves work capacity, recovery, and long-term performance.

HIIT sessions are short, focused, and intentional. They target anaerobic power, repeat-effort capacity, and the ability to sustain high outputs without excessive fatigue spillover into strength training. These sessions are programmed with clear intent, controlled volume, and built-in progression over time.

Low-intensity sessions focus on steady, sustainable work that develops the aerobic system, improves recovery between hard efforts, and supports overall training volume. This work is kept deliberately easy to avoid unnecessary stress while still driving meaningful adaptation.

Progression is a central feature of the program. Rather than random workouts, conditioning stress is planned and progressed through adjustments in duration, intensity, density, or modality—ensuring continued improvement without undermining strength gains.

The result is a conditioning framework that:

• Improves aerobic and anaerobic capacity
• Enhances recovery between lifting sessions
• Reduces interference with strength and hypertrophy goals
• Builds durable, repeatable fitness over time

This program is ideal for athletes and lifters who want conditioning that is structured, measurable, and intelligently integrated with their strength training—not conditioning that leaves them run down or guessing.