• How to Periodize Conditioning and Stay on Track Throughout the Year
    by Anthony Hagele

    Welcome back. In Part 1, we broke down how to structure your training year using a season model and training with intention, rhythm, and adaptability. Now in Part 2, we’re double-clicking on three key areas that often get overlooked.

    • How to build conditioning into your yearly plan
    • How to stay consistent when life gets busy
    • The biggest mistakes that sabotage long-term progress.

    Conditioning Considerations

    Conditioning should never disappear. It’s not a seasonal add-on but a constant in my programs. However, not all conditioning is created equal. Aerobic and anaerobic systems should be developed with purpose, and variety keeps things engaging and effective.

    Aerobic Conditioning

    • Zone 2 Base: 2–3x/week year-round. Use bike, incline walk, ski erg, or rowing
    • Outdoor aerobic options: Hiking, rucking, cycling (great for spring/summer)
    • Indoor low-intensity options: Stationary bike, rower, ski erg (ideal for winter)
    • Long sessions (40–75 min): Once weekly when possible to build aerobic efficiency

    Anaerobic Conditioning

    • Intervals: Ramp up in spring & summer. Short bursts (10–60s) with full or partial recovery.
    • Sprint-style sessions: 1–2x/week during performance or peak phases
    • Tempo/Threshold Work: Mid-level intensity intervals (ex: 4×8 min @ threshold)

    Mixed / Functional Conditioning

    • Strongman-Style: Sled pushes, carries, and sandbag loads are great for fall and summer phases
    • Circuit Training: Dumbbell/kettlebell-based circuits, bodyweight complexes
    • Event Simulations: HYROX-style efforts or EMOM/AMRAP workouts, depending on goals

    Rotating the conditioning style throughout the year keeps the body fresh, supports the current training goal, and builds resilience across all energy systems.

    Adapting for Life

    Even the best plan doesn’t matter if you can’t follow it. Here’s how to keep the vision but stay adaptable:

    • Reduce volume during high-stress weeks
    • Keep training minimum effective: 2–3 sessions/week
    • Maintain aerobic work, even just walks
    • Reassess monthly: don’t wait for motivation to tank
    • Miss a session? No big deal. Miss the pattern? Adjust.

    Plan Around Life Events

    • Holidays: Use as built-in deloads or active recovery. Incorporate quick bodyweight workouts or outdoor movement to keep momentum
    • Vacations: Bring resistance bands or suspension trainers. Opt for hiking, swimming, or walking to stay active without structure.
    • Work Trips: Use hotel gyms or shift focus to trunk/mobility work; short sessions (20-30 min) keep habits alive.
    • Family Chaos: Drop to 2x/week full-body if needed; pair short sessions with consistent low-intensity movement like morning or evening walks.

    Mistakes to Avoid

    • Chasing all goals at once: Build, peak, or maintain. But don’t try to do it all at the same time.
    • Skipping aerobic development: Without an engine, your performance and recovery ability will suffer.
    • Taking too much time off: Long breaks often do more harm than good. Momentum matters, and even light movement can help preserve your gains and habits.
    • Neglecting deloads: Plateaus, fatigue, and burnout are the price for skipping recovery.
    • Overreaching during life stress: Training hard when life is hard is a recipe for disaster. Training with the seasons can help offset this overlap but pushing hard during stressful times and something is bound to break.
    • Program hopping: Commit to a plan for at least one phase (4-6 weeks) before judging effectiveness.

    Sample Annual Template

    Winter (Jan–Feb): Rebuild, base strength, zone 2, mobility
    Spring (Mar–May): Strength, speed, power, intervals
    Summer (Jun–Aug): Hypertrophy, outdoor conditioning, peaking
    Fall (Sep–Nov): Maintenance, recalibration, aerobic focus
    Holidays (Dec): Lower volume, autoregulate, prep for restart

    Adjust based on your training frequency:

    • 3x/week: Rotate full-body sessions, cycle intensity
    • 4–5x/week: More split-based or conjugate-style structure

    Final Thoughts

    Training year-round requires structure but also flexibility. By understanding how to manipulate your conditioning, adapt to life’s curveballs, and avoid the common traps that derail progress, you can keep stacking wins month after month, year after year.

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