How to Progress Mixed Modal Workouts
Written by Conquer Athlete Coach Tommy Pomatico
Mixed modal workouts combine various modalities like weightlifting, gymnastics, and monostructural movements in one workout. This style of training helps train different energy systems and muscle groups simultaneously. However, to continually improve and avoid plateaus, it's important to understand how to progress in mixed modal workouts strategically.
Let’s explore key strategies to help you progress in mixed modal training, whether your goal is improved performance, better endurance, or increased strength.
One of the most fundamental principles for improving in any form of fitness, including mixed modal training, is progressive overload. Progressive overload is the gradual increase of stress placed on the body during exercise. By continually increasing the demands on your muscles and or cardiovascular system, your body adapts by becoming stronger, faster, and more efficient.
Progressive overload can be applied in several ways in a mixed modal context, much like traditional strength or endurance training. The principle remains the same: if you want to get better, your training must continuously challenge your body to adapt. Here are the key ways to apply progressive overload to your mixed modal training:
Increasing Volume
This can be done by adding more sets, reps, or rounds to a workout over time. For example, if you typically do 4 rounds of a workout, progress to 5 or 6 rounds over the course of several weeks.
Increasing Intensity
Intensity refers to the load or effort applied during a workout. You can increase intensity by using heavier weights, reducing rest periods, or increasing the speed at which you perform movements.
Improving Movement Complexity
As you become more proficient at basic movements, progress by incorporating more advanced variations. For example, once you’ve mastered the pull-up, move on to chest-to-bar pull-ups, then muscle-ups.
Small, strategic progressions
Here are just a few ways to help athletes progress in mixed modal workouts. The possibilities are truly endless, but what’s most important is ensuring they’re continually being challenged and making steady improvements. One key recommendation is to take a slow, measured approach when progressing someone. You don’t need to jump from 3 rounds to 6 rounds in a single week. Instead, aim for 4 rounds first. Small, gradual progressions not only lead to consistent improvement but also allow you to monitor how your athletes are adapting to the increased load.
Conclusion
Thus, progressing in mixed modal workouts requires a strategic approach, using principles like progressive overload to steadily challenge both the body and mind. By focusing on gradually increasing volume, intensity, and movement complexity, athletes can continually improve their performance while minimizing the risk of injury or burnout. The key is to ensure consistent, incremental progress rather than making drastic leaps, allowing for sustained adaptation and growth. With a thoughtful, measured progression plan, athletes will experience long-term success in their fitness journey.
If you are looking for ways to continually train a strong mindset, make sure you email help@conquerathlete.com to see how our coaching staff can guide you with sound programming and the leadership.
