 Are you a competitive athlete and want to know the difference between training in the off-season and training in the season? Watch this. Our next caller is Shane from Pennsylvania. Shane, how's it going? How can we help you? It's going very well. I'm calling to ask about zone one and zone two endurance training while lifting I know I've seen you guys previously talk to like a triathlete and said just don't lift So I wanted to see if like kind of lower heart rate work or technique work With lifting could be an option What is your goal? What's your goal with with with your training? What are you trying to do? It's a good question So I last year I got pretty into triathlons. I was doing a ton of races and running races and now this year's Really, I want to focus more on the fit side and just the training aspect Like training groups and then lift three days a week Okay, so is your goal to be good at triathlons still or just be fit and strong overall? Bit and strong overall. Okay, and you want more muscle or did you want to be and look the way This is like an off-season for you training where you can focus. Yeah, exactly. Okay. Yeah, it's kind of off-season like it's cold outside So I'm lifting as in terms of my cycling training. Got it. And then are you gonna get back into triathlon training? Yeah, probably like two months out to like race-pace focused stuff. Oh good deal. OCR Yeah, I would go two days a week. They're not three days. I go two days a week of traditional resistance training I would definitely do some mobility work during the week And then I would do one or two days a week of cardio training because you don't want to go too far in one direction Getting back in season is gonna be kind of rough three days a week is a little that's more like muscle building focus Which is fine if that's what you want But if you have an off-season and on-season We don't want to go so far off season that when you go back to in season You're just trying to play catch up. So I'd go two days a week of the resistance training full body I would keep it traditional maybe throwing more You know single leg or unilateral exercises and then than usual just kind of because you're you know, you're all you're an athlete Do mobility work on your off days? That's gonna always be beneficial and then the cardio stuff is fine I would keep that in there and just to maintain some of your stamina and endurance So when you get back in in season Then the way you train in season is Correctional exercise and then train specifically for a triathlon. That's when you're not focused on building You're just trying to maintain Your health and your mobility and not you don't think you don't think he can follow maps OCR and get all those benefits I mean, there's a mobility focus in there There's enough of a strength component that he's gonna build some muscle and then there's plenty of endurance in there So he doesn't lose too much of his endurance and stamina. Why not follow maps OCR? I don't think it's as off-season as he would like if you're trying to build a little bit and stuff I would go more traditional OCR is good if but then he could just back off some of the running in there If that's the case, so if you want to be and then just back off a little bit of the running That's that we've programmed in there and add in more mobility work instead and then you get a little bit more recuperative I think that program for the what kind of athlete he is Will be pretty damn good. Maybe I mean it's it's a lot remember OCR was a lot of guys who wrote that are fucking brilliant It's a lot of life. There's a lot of serious about yeah, endurance training specifically like Sal say you don't want to stray too far because It's one of those things that that's the the adaptation that you're pursuing the most so we have to keep incorporating it somewhat Definitely the strength training like two times a week. You're gonna be able to cover that if it's full body I do believe that does cover it in OCR and the grip training especially is definitely highlighted in that as well So, you know between that and then building up, you know form strength and And everything else in there is really good for that. I mean we we address I mean there's some things like he could he could shave out of that, right? So if you think it's too much running he could back off if he wants a true offseason So just shave that off a little bit if the forearm training and grip strength is more than what he needs You could shave there's a few things in there, but all in all the way that is structured and programmed I think really fits his avatar that person you know what I like a little better for offseason for him Would be performance match performance to be quite honest. It's a little more general more strength and general performance OCR is a little bit more specific OCR. Yeah, like he okay. He's he's triathlons run agree with the mill mobility focus Especially yeah, I think that that can't be overemphasized. Yeah, and the run swim bike that grip work is not really necessary Well, that's why I say you could shave some of that off. I mean I'll concede to that I mean a performance or so, but I mean I think there was a program that we've already written that is structured Well enough that he could follow the blueprints versus trying to like create his own thing, right? Yeah, you're right. I'm like either either use OCR and shave out some of the stuff that you don't see applies to your goals Or follow maps performance, and I think I think both would be be fine for what he's trying to accomplish You know, it's really cool about this question Shane But what's really cool about this is that Adam and I both have a little bit of different opinions Which means you get two programs for free Both maps OCR and then the report back, you know, who had the map performance You walk through them and then pick one of those because I don't think you're gonna go wrong with either one So you got both you got both programs for free. We'll send them over to you and then let us know what happens Great appreciate it. Yeah, no problem. Thanks. Thank you Yeah, you know good discussion around this is the difference between off-season and on-season training Whether with that article that was written about the bills and how they took squats out of their training in season And they said well, that's one of the reasons why we're not is injured by the way. I think there's more to that than the story I don't think it's just squats. Yeah, I think it's this heavy Lifting in season when you're in season and you're competing your Exercise outside of your traditional competitions managing stress. That's it. How do I keep myself from getting injured? Yeah, your goal is not to hit PR so you can't push yourself in competition and Simultaneously push your training super hard. You're asking for trouble off-season is when you push the training That's when you're really pushing the performance I definitely feel it's valuable for especially endurance athletes to go through, you know a period of phase of You know more strength focus obviously, you know still incorporating some endurance elements just to maintain the skill of it But you know just like anything else like you need to keep building the body Back up to build a support and stabilize the joints that are keep propelling you forward Yeah, that's why I can get behind the performance recommendation to so I don't I don't disagree with that I just think that we have something already that's structured enough that he could pretty much follow and maybe just a couple modifications Maybe OCR recommendation would require a few more modifications like there's another thing I know that we put in there that I probably have him shave off There's no real reason for him to do the like we remember we did after every yes Yeah, the test at every block doesn't really need to do that and doesn't need to train that intensely There so you could drop that maybe some of the forearm stuff like you were alluding to But other than that I think either one of those programs Would do him well both of them have a mobility focus component, which is the thing I think we're all totally trying to point him in hey if you enjoyed that clip You can find the full episode here or you can find other clips over here and be sure to subscribe