Structuring a Training Session: Pros, Cons, and Practical Examples

When structuring a training session, it's essential to consider the specific goals, time availability, and the physiological impact of each component. The structure you choose can significantly influence the effectiveness of the session and the long-term progress of the athlete. In this article, we'll explore four common session structures: Skill First, Then Workout; Strength First, Then Workout; Strength Only; and Workout Only. Each section will provide examples, benefits, and potential drawbacks.

1. Skill First, Then Workout

Example Layout:

• Warm-Up: 10 minutes of dynamic stretching and mobility work.

• Skill Practice: 20 minutes focused on Olympic lifting technique, e.g., snatch drills.

• Workout: 12-minute AMRAP (As Many Rounds As Possible) - 15 box jumps, 10 kettlebell swings, 5 burpees.

• Cooldown: 5 minutes of stretching.

Pros:

• Technique Improvement: Placing skill work at the beginning ensures that you're fresh and focused, which is crucial for mastering complex movements.

• Skill Transfer: Following up with a workout allows you to apply new skills in a fatigued state, enhancing their practical application.

Cons:

• Time-Consuming: This structure can be lengthy, making it less ideal for those with limited time.

• Fatigue: Skill work can fatigue the nervous system, potentially reducing performance in the subsequent workout.

Best For: Athletes looking to improve specific skills (e.g., gymnastics or Olympic lifting) while still getting a solid workout.

2. Strength First, Then Workout

Example Layout:

• Warm-Up: 10 minutes of foam rolling and dynamic stretching.

• Strength Work: 5 sets of 5 back squats at 80% 1RM.

• Workout: 3 rounds for time - 400m run, 15 pull-ups, 20 wall balls.

• Cooldown: 5 minutes of light jogging or walking.

Pros:

• Strength Focus: Prioritising strength work ensures that heavy lifts are performed with full energy and focus, leading to greater strength gains over time.

• Balanced Training: Combines strength development with cardiovascular and muscular endurance, providing a well-rounded session.

Cons:

• Fatigue Interference: The heavy lifting can lead to fatigue, potentially diminishing the quality of the workout that follows.

• Complexity: Balancing heavy strength work with a high-intensity workout can be challenging and requires careful programming to avoid overtraining.

Best For: Athletes focused on building strength without sacrificing metabolic conditioning.

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3. Strength Only

Example Layout:

• Warm-Up: 10 minutes of mobility and activation exercises.

• Strength Work:

  • 5 sets of 5 deadlifts at 85% 1RM.

  • 4 sets of 8 overhead presses at 70% 1RM.

  • 3 sets of 12 weighted pull-ups.

• Cooldown: 5 minutes of stretching and foam rolling.

Pros:

• Targeted Strength Gains: Focusing solely on strength allows for greater volume and intensity, leading to more significant gains in muscular strength and hypertrophy.

• Reduced Fatigue: Without the metabolic demands of a workout, the central nervous system can better recover, facilitating stronger lifts.

Cons:

• Limited Conditioning: Omitting conditioning can lead to decreased cardiovascular fitness if not addressed in other sessions.

• Monotony: For some, a purely strength-focused session can become monotonous, potentially affecting motivation.

Best For: Strength athletes or those in a strength-building phase of their training cycle.

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4. Workout Only

Example Layouts:

• Single Long Workout: 30-minute AMRAP - 10 handstand push-ups, 15 thrusters (42.5/30kg), 20 double unders.

• Multiple Short Workouts: 3 x 7-minute AMRAPs with 5 minutes rest in between - e.g., sprints, burpees, kettlebell swings.

Pros:

• Time Efficiency: These sessions can be highly efficient, providing a full workout in a shorter time frame.

• Variety: The flexibility in workout design allows for creativity and can prevent training from becoming stale.

• High Intensity: These sessions can push the cardiovascular system and muscular endurance to their limits.

Cons:

• Lack of Strength Focus: Without dedicated strength work, long-term muscle and strength development can plateau.

• Recovery Demands: High-intensity workouts can be taxing on the body, requiring careful management of recovery.

Best For: Athletes short on time, or those looking for a high-intensity, quick session that focuses on cardiovascular and muscular endurance.

Conclusion: Structuring a training session

Each training session structure has its unique benefits and potential drawbacks. The best structure depends on your specific goals, available time, and training phase. For those focused on skill acquisition, starting with skill work before a workout is ideal. If building strength is a priority, strength first is the way to go. Strength-only sessions are perfect for targeted strength development, while workout-only sessions are great for those looking for a quick, intense session. Understanding these options allows you to tailor your training to your needs, ensuring long-term progress and enjoyment.