Concurrent-Strength Maintenance
Add cardio. Keep the squat.
What it's for
- You lift heavy and need cardio without losing your lifts.
- Your coach recommended it — you're skeptical of interference cost.
- You want a specific number to defend: how much strength am I risking?
- You already own a rower, bike or erg.
The arc
Two lift days + three-to-four low-intensity aerobic sessions + one hard interval. Explicit 6-hour separation between hard cardio and heavy squat. Retest at week 8: back-squat 5RM should be held within 2.5 kg AND submax-HR at pace-5 should be down 5-10 bpm.
What gets retested
Week 8: 5RM back-squat + 5-min submax HR at rowing pace-5. Both trend-tracked cycle-to-cycle.
Honest outcome ranges
Ranges are honest, not guarantees. Response varies — HERITAGE non-response distributions apply to any structured training program.
What it cites
Schumann 2022 meta-analysis
Explosive-strength cost of concurrent training bounded at SMD −0.28 — the number this program is authored against.
Hickson 1980
Original interference paper. Endurance-volume ceiling below which strength holds.
Robineau 2016
6-hour separation between hard cardio and strength — the minimum this program enforces.
Not for you if
- Peaking for a powerlifting meet — pause this until post-meet.
- Currently under an injury-management protocol on any main lift.
- Sleep <6 h/night for two weeks running — recovery capacity is compromised.
Sign up on the app, complete the intake, and your first session is on Today within two minutes. Free during beta.