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Why You Should Diverge Your Training Variables

Writer's picture: Tim AmmonsTim Ammons

Updated: Nov 5, 2024

In the hybrid fitness community, the typical approach often revolves around lifting heavy, incorporating some running, and occasionally adding higher-rep accessory work. While this method can produce results, it leaves much to be desired for achieving overall fitness and peak performance. The key to maximizing your potential lies in diversifying your training variables. By breaking away from the status quo and targeting specific attributes for each exercise, you can unlock new levels of endurance, strength, and athleticism with Anvorum Services.


intense training

The Importance of Specificity in Performance


Performance improvements are highly specific to the movements we train for. Running may improve cardiovascular endurance, but it won’t translate directly into better deadlift endurance. To boost deadlift performance, you must engage in speed endurance or strength-endurance workouts specifically for that movement. Even incorporating a small amount of endurance training for the deadlift, such as a single set every week or two, can provide significant benefits:


  • Better fatigue management

  • Improved connective tissue integrity

  • Activation of slow-twitch muscle fibers

  • Exploration of movement variety


These benefits directly enhance your intense workouts, especially when performing repeated sets. However, by avoiding endurance and speed work for specific movements, we miss out on these crucial adaptations. For guidance on implementing these strategies, explore Anvorum Services.


Embrace Divergence to Maximize Your Training Loads

By diverging your training variables, you open the door to more extreme training loads. Rather than staying in the traditional 5-12 rep range, try incorporating sets in the 1-3 rep range for strength and the 30-50+ rep range for endurance. This approach broadens your athletic capabilities, ensuring you're prepared for a wider variety of challenges.


Some may argue that lifting heavy builds strength and muscle, while high-rep work creates unnecessary fatigue. However, integrating endurance training can actually enhance peak power output over longer training periods. Focusing solely on heavy lifting may improve your performance for a workout or two, but the eventual loss of endurance within a movement leads to a reduction in maximal strength.


By training for both endurance and strength, you can push for higher intensities on heavy sets without sacrificing performance. Diverging your training enables you to train smarter and harder, optimizing both endurance and strength gains.


Speed training

Diversifying for Endurance and Speed Training

This principle extends beyond lifting and can be applied to endurance and speed work. Whether sprinting, distance running, or cycling, diversifying your training variables creates variety within your program and reduces the risk of overtraining. When you're able to train harder without burnout, your overall performance improves.


Instead of following a rigid, one-size-fits-all approach like doing 10 sets of 6 reps at 70% intensity, try mixing up your intensity levels. For example, you can do a few sets at 50%, a few at 70%, and a few at 90%. Within those sets, you can also vary your approach by incorporating slow eccentrics, isometrics, or different exercise styles. This method gives you a broader range of adaptations and keeps your workouts fresh and challenging.


Tracking Progress Through Key Performance Indicators (KPIs)


One of the significant benefits of diverging your training variables is that it simplifies tracking progress. Instead of logging every set and rep, you can monitor your progress through key performance indicators (KPIs) by focusing on extremes in speed, strength, and endurance for each exercise. This approach makes it easier to identify trends in your performance and adjust your training accordingly.


By training at higher intensities and incorporating tools like bands, supramaximal eccentrics, and isometrics, you’ll maintain a higher performance baseline and introduce more novelty into your routine. Over time, this strategy will lead to better results than consistently staying in the “optimal middle ground.”


For personalized guidance, feel free to contact us.


training variables

Train Smarter by Diverging Your Training Variables


Diverging your training variables allows you to tap into the full range of your physical potential. Instead of relying solely on heavy lifting or cardio, embrace a more comprehensive approach that includes strength, endurance, and speed training tailored to specific movements. By doing so, you'll build a stronger, more resilient body that performs at its peak, regardless of the challenge.


This shift in mindset not only leads to better performance but also helps prevent burnout and keeps your training exciting and effective. So, it's time to diversify and push your limits across multiple dimensions with Anvorum Services.

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