Core Training Methods for Strength, Power, and Conditioning
Show Notes & Resources
This episode wraps up the Everyday Strength programming series with a deep dive into the core training methods that actually drive results. I break down why different methods exist, how max effort, dynamic effort, and repetition effort each serve a specific purpose, and how they work together to build strength, power, muscle, conditioning, and long-term resilience. We also cover how to integrate conditioning without sabotaging strength, and why this systems-based approach is ideal for real life athletes who want to train year-round without burning out.
Read the full episode notes at hagelestrength.com/episodes/core-training-methods-for-strength-power-and-conditioning
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Timestamps:
(00:00) Introduction and episode overview
(01:09) Why different training methods exist
(02:54) Common programming mistakes and misunderstandings
(03:17) Max effort method overview
(04:50) What max effort is not and how to apply it correctly
(05:49) Exercise variation and conjugate-style rotation
(07:11) Strength, aging, and long-term health
(08:47) Dynamic effort method overview
(09:55) Expressing strength and improving power
(11:18) Set and rep structure for dynamic effort
(12:09) Bands, chains, and accommodating resistance
(13:08) Repetition effort method overview
(13:41) Hypertrophy, joint health, and resilience
(15:33) Avoiding junk volume and targeted accessory work
(17:10) Conditioning and aerobic training overview
(18:20) Zone 2 aerobic work recommendations
(19:23) Tempo intervals and mixed modality conditioning
(21:10) Integrating methods across the training week
(22:13) Long-term programming and conjugate advantages
(24:15) Evaluating your current training program
(25:40) Final thoughts and next steps
(26:05) Where to go deeper and closing remarks
Disclaimers & Disclosures:
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