Conditioning Part 3: The Methods to Building Elite Conditioning
Update: 2025-10-23
Description
In this episode, Anthony breaks down how to actually train your energy systems, including the aerobic, glycolytic, and phosphagen system, using real physiological principles, not guesswork. You’ll learn how to program conditioning that builds performance, not just burns calories.
We cover:
- How to structure your conditioning across accumulation, intensification, and realization phases
- The exact methods for each system (cardiac output, tempo intervals, glycolytic intervals, alactic power work, and more)
- How to manage CNS load and stress so you’re not crushing recovery
- How to integrate all three systems into a conjugate-style structure that drives year-round progress
If you’ve ever felt lost on how to program conditioning, this is your blueprint.
Show Notes:
- 00:00 : Intro & recap of the conditioning series
- 01:00 : The aerobic system: cardiac output, tempo, and strongman endurance
- 09:20 : The glycolytic system: power, capacity, and hybrid circuits
- 14:00 : The phosphagen system: power, capacity, and contrast training
- 17:55 : Vertical integration & residual training effects
- 20:00 : Stress management and CNS load
- 21:45 : Practical guidelines & wrap-up
Mentions & Resources
Previous Episodes:
- Episode 15: Conditioning Part 1
- Episode 16: Conditioning Part 2
- Learn more about training with me: hagelestrength.com/programs
- Join the Performance Edge Network for exclusive articles: hagelestrength.com/subscribe
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