Training Blocks For Strength and Aerobic Base Development

While the current focus is on Training Blocks for Strength and Aerobic Base Development, this is just the beginning of a long-term approach to structured progress. Once the foundation of general strength and aerobic capacity is solid, future blocks will shift toward more specialized objectives. These could include building VO2 max, developing sport-specific strength, or increasing training volume tailored to the demands of a key event. Each block will be carefully planned to address a single priority, ensuring focused effort and measurable outcomes.

The last four years have been a series of trials and setbacks. Despite pouring immense effort and time into my training, I have little to show for it. None of my personal records have improved, and my races ended in varying degrees of disappointment. If it wasn’t an injury, it was a relentless wave of infections or health issues that kept me from staying consistent. My lowest point came with a severe injury that sidelined me for over half a year. More about this you can find here: Coping with Injury and Mental Resilience

Looking back, I can’t help but see the ways I sabotaged myself. My ego was the loudest voice in my training decisions, pushing me to do more—longer sessions, higher volumes, and faster paces. Progress was something I measured in numbers: my splits, PBs on familiar routes, or the ability to complete heroic feats like a 200-km bike ride. There was never time for a training blocks for strength and aerobic base training. Sure, there were glimmers of improvement when I tried to go back to the basics, like running form or efficiency. But even those efforts, in hindsight, may have exacerbated my issues.

It felt like being trapped in a toxic relationship—except the other party was my own approach to training. I forced my body into submission, using plans crafted by coaches who meant well but lacked the holistic perspective I desperately needed. At one point, I juggled a coach for race preparation, another for strength training, and yet another for swimming. Despite their collective expertise, I became the collateral damage of disjointed efforts. Overtrained, drained, and far from the results I sought.

What’s frustrating is that this realization didn’t come overnight. It took years to connect the dots. I had to recognize my lack of patience, my tendency to overcompensate after breaks, and my poor foundation of general strength. Trying to dive straight into event-specific training without a solid base was a fast track to reinforcing dysfunctions. Chronic foot issues like transverse flatfoot, left unaddressed, compounded my biomechanical inefficiencies. Adopting “market-trendy” running techniques without proper preparation only set the stage for a major overuse injury.

And then there were the false signs of progress. Building mileage without addressing my aerobic debt left me with recurring illnesses and a cratered immune system. I spent months on antihistamines for unrelenting allergies while enduring frequent respiratory infections. My health had become the price of chasing performance.

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Why Training Blocks For Strength and Aerobic Base Development?

I wish I could say this is some new epiphany—a sudden realization that health and structured progress matter. But it’s not. It’s been a slow, grinding process of shedding old habits and learning the hard way. What’s new is my determination to start fresh.

The core principle guiding my approach is simple: training blocks. This isn’t about abandoning classic periodization altogether, but blocks feel more flexible and practical, especially when returning to basics. By breaking down my training into focused segments, I can rebuild both my health and performance from the ground up.

Here’s where I start:

1. Recomposition and Health Restoration
   My immediate goal is to reduce visceral fat, targeting a body fat percentage below 18% initially. This isn’t just about aesthetics—though I admit, looking like an athlete is important to me. Visceral fat is a marker of poor metabolic health, and eliminating it will set the stage for better endurance performance and resilience against illness.
2. Aerobic Base Building
   This time, I’ll commit fully to developing a true aerobic base. No shortcuts, no ego-driven “tempo workouts” disguised as easy runs. The focus will be on long, low-intensity efforts to unlock fat metabolism and close the gap between aerobic and lactate thresholds.
3. Synergy Between Strength and Endurance
   Strength training won’t be a supplementary afterthought but a cornerstone of my program. Building skeletal and muscular resilience is non-negotiable if I want to thrive in future endurance events. The key challenge is avoiding interference, where the demands of strength and endurance training clash. Through careful programming, I’ll aim for synergy—enhancing both areas without tipping into overtraining.

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The First Block: Laying the Foundations

The initial training block will focus on achieving these goals systematically. Unlike my past attempts, where I tried to address everything simultaneously, this block is about laying the groundwork. Health comes first, followed by slow, deliberate progress in strength and endurance.

I’m approaching this block as a “gatekeeper phase.” Until I hit key milestones—like lowering body fat and stabilizing my aerobic fitness—I won’t pile on advanced training. It’s a humbling realization, but the alternative is repeating the same mistakes and expecting different results.

I’ll outline the specifics of this block in the next post, including the science behind my approach and the practical steps I’m taking. For now, it’s enough to say that this is a new chapter—a chance to train smarter, healthier, and with a renewed sense of purpose.

Strength and Aerobic Base

After years of missteps and fragmented approaches, my new training block is designed with clarity and purpose. The focus is on building a foundation of muscle hypertrophy and aerobic capacity, with carefully structured and balanced training sessions. Here’s how the plan is structured and what I aim to achieve.

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Strength Training: The Backbone of the Block

The cornerstone of this block is strength training, centered on full-body workouts (FBW) performed three times a week. Each session prioritizes compound lifts that target multiple muscle groups and promote overall strength and hypertrophy. The core lifts include:

• Bench Press
• Squats
• Deadlifts
• Pull-ups
• Overhead Press

In addition, core exercises are incorporated twice a week to build stability and resilience. These include movements like Russian twists, hanging leg raises, and various forms of crunches. These sessions are non-negotiable and form the skeleton of my weekly schedule.

Progression in strength training will be gradual and calculated. I’ll focus on a conservative increase in weights, prioritizing form and recovery to avoid the pitfalls of overreaching. Patience and consistency are paramount.

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Running: Rebuilding the Aerobic Base

Complementing the strength work are three weekly runs. These are intentionally short and strictly within Zone 2 heart rate, based on the Maffetone formula (180 – age). This ensures I’m training my aerobic system efficiently without tipping into higher-intensity zones prematurely.

The progression here is similarly deliberate. Initially, I’ll focus on extending run duration while maintaining the same pace and heart rate. Over time, the goal is to naturally cover more distance at the same intensity, a sign of true aerobic improvement.

To support this aerobic base, I’ve added two cycling sessions on a trainer, also at Zone 2 intensity. This allows me to supplement my running volume without overloading my joints or risking injury. With these combined efforts, the aerobic system gets a steady and balanced workload, feeding into the overall progress.

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Measuring Progress

This block spans 12 weeks, with a 4-week introductory phase to ease into the routine. During this time, I’ll track progress using straightforward yet reliable metrics:

• Body Composition: Weight, waist circumference, body fat percentage (Garmin Index S2 scale), and bicep circumference.
• Aerobic Capacity: MAF tests at the start, midpoint, and end of the block to measure improvements in running efficiency and heart rate.

The goal is clear: to see tangible changes in both body composition and aerobic efficiency by the end of the 12 weeks. However, I’m prepared to repeat this block if needed. Progress isn’t linear, and adjustments may be necessary.

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Nutrition and Recovery: The Pillars of Success

No training plan succeeds without the right nutrition and recovery strategy. For this block, I’ll prioritize:

• Protein Intake: A target of 2g per kilogram of body weight daily to support muscle repair and growth.
• Supplementation: A tailored stack to aid recovery, improve performance, and fill any nutritional gaps. I’ll dive deeper into the specifics in future posts.
• Sleep: Treating sleep as non-negotiable—because without recovery, even the best-laid plans are meaningless.

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Planning Tools and Adaptability

I’m using TrainingPeaks as my primary tool for programming and monitoring. Each session is meticulously planned with a focus on Training Stress Score (TSS) to ensure workloads align with my goals and recovery needs. While this block is defined as 12 weeks, it’s not a rigid timeline. If progress stalls or interruptions occur, I’m committed to repeating the block and addressing gaps until the foundational goals are achieved.

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The Big Picture: Two Blocks, One Goal

This first block is the start of a larger plan. Over the next six months, I’m committed to laying the groundwork for sustainable progress. The focus will remain on general strength and aerobic base development—no VO2 max sessions, no ego-driven max efforts. The fundamentals come first.

Later blocks might prioritize explosive strength to improve power output or extend endurance capacity for ultra-distance events. Pre-race blocks will emphasize fine-tuning race-specific fitness, incorporating volume, and sharpening intensity in preparation for peak performance. This progressive approach, starting with Training Blocks for Strength and Aerobic Base Development, ensures a seamless transition from foundational work to the more advanced demands of high-level competition. By keeping each phase aligned with its intended goal, the training process remains efficient, adaptable, and sustainable.

This approach isn’t just a training strategy; it’s a philosophy shift. I’m determined to leave behind the chaos of past mistakes and build something lasting—a body and system capable of enduring the demands of future goals.