How Long Do Gains Last? Understanding Training Residuals
Show Notes & Resources
Most people assume missing a few workouts means they’re losing progress, but that’s not how the body works.
In this episode, Anthony breaks down the science of training residuals: how long different physical qualities actually last once you stop training them, and how to use that knowledge to program smarter.
🎯 In this episode:
What training residuals are and why they matter
How long strength, endurance, speed, and power stick around
Why some qualities fade fast — and others hold for weeks
How Anthony is applying this during his HYROX prep
Smart programming strategies for everyday athletes with limited time
Whether you’re programming for yourself or others, understanding training residuals lets you train with more intention, less stress, and better results over the long term.
🧠 Learn how to use these concepts to build programs that work, without doing everything, all the time.
🔗 Links & Resources:
- Follow me on Instagram: instagram.com/hagelestrength
- Check out my training programs: hagelestrength.com/shop
- Subscribe to my free weekly newsletter: hagelestrength.com/newsletter
🎧 If you enjoyed the episode, leave a review and share it with a friend!
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