Combine Gym with Bodyweight and Running

You can combine Gym with Bodyweight and Running. The combination of the training systems will depend on your training preferences and goals.

An advisable strategy is to focus most of your time on your favorite training system and then allocate the remaining time on other training systems.

At this point in time, the Gym Coach, Bodyweight Coach and Running Coach are not integrated. This means you need to continue following the Coach from your preferred training system and add workouts from the other training systems yourself as you wish.

The different training systems compliment each other well and add a great amount of variety to your training. A good example of this are the advantages such as improved running economy that a runner can experience by adding Gym training to their program. However, some caution is required when combining the training systems to ensure you are training in a safe and effective way.

The next section offers some guidelines and examples of how to simply and effectively combine the current training systems yourself.

Guidelines 

Use the Coach from your favorite training system and combine it with another training system:

  • If you want to build muscle and get lean, a combination of Gym Coach and Bodyweight training will help you achieve this very efficiently.
  • If running a half marathon is your goal, then Running Coach combined with Gym training is a great option.
  • If you want to improve general fitness any combination of training systems can help achieve this goal.
  • Getting stronger to boost your on-field sporting performance can be achieved with a combination of Gym Coach and Running training.

Your Coach should take up the majority of your training days, with the remaining day spent on another training system:

  • Your preferred Coach needs to take up the majority of your training schedule to keep you on track to reaching your goals.
  • It is possible to cycle through the additional training systems. An example could be using the Gym Coach to gain muscle, whilst performing one day of bodyweight training one week and one day of Running training the next week.

Listen to your body and understand that your Coach training focus will impact your performance in the other training systems:

  • For instance, if you are using the Gym Coach and have decided to combine it with Bodyweight training, your performance in the bodyweight workout might be a little slower than usual. The gym sessions may have fatigued your muscles, making the bodyweight workout tougher to complete. This is ok and totally normal.
  • Don’t train already fatigued muscles with heavy or explosive exercises. For instance, if you are using the Gym Coach and have decided to combine it with Running training, sprints are not a good idea if your legs are already sore and fatigued from the gym sessions earlier in the week. A slower paced running workout or an upper body focused Bodyweight training session would be a better option. 

Here are some examples of combinations over 3, 4, or 5 training days per week:

3 Training Days Per Week

Focus Training System = Bodyweight Coach
Additional Training System = Gym
Training Goal = General Fitness
Day 1 Day 2 Day 3
Bodyweight Coach Bodyweight Coach Gym Session
Coach Day 1 Coach Day 2 Strength or Conditioning

4 Training Days Per Week

Focus Training System = Gym Coach
Additional Training System = Running
Training Goal = Lose Weight
Day 1 Day 2 Day 3 Day 4
Gym Coach Gym Coach Gym Coach Running
Coach Day 1 Coach Day 2 Coach Day 3 Workout

5 Training Days Per Week

Focus Training System = Gym Coach
Additional Training System = Bodyweight
Training Goal = Gain Muscle
Day 1 Day 2 Day 3 Day 4 Day 5
Gym Coach Gym Coach Gym Coach Gym Coach Bodyweight
Coach Day 1 Coach Day 2 Coach Day 3 Coach Day 4 Workout
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