COACHES CORNER Q & A: Combining Strength Training and Other Activities

TAKU • October 11, 2022
A woman is squatting down to lift a barbell in a gym.

Q: What is the optimal way to combine strength training with training for other specific sports skills, to achieve the best results?

A: Under ideal conditions sport specific training sessions (working on technical and or tactical skills) such as mechanics drills for your sport would take place in the morning and strength and intense conditioning training would occur in the afternoon. There should be a minimum break of approximately four hours between the morning skill session and the afternoon S&C session. Follow each training day with a full day’s rest.*

A man is cooking food in a pan on a stove in a kitchen.

An example would be to wake after a good nights sleep at 7:00 – 8:00 am. Eat breakfast. Take care of business. Perform your sport specific training between 10:00 and 12:00. Eat a light lunch at 12:30 pm and strength train around 4:00 – 5:00 pm. The following day would be a rest and recovery day which may consist of light activities such as, working on strategy, tactics or polishing sport specific mechanics. Stretching is also recommended.

This type of every other day schedule produces excellent results across broad populations by allowing intense training combined with a great deal of recovery. Most people however, due to the inconvenience of training twice in one day, would rather practice or play their sport on one day and strength train and condition on the next. Some will try to do both activities in the same day but without adequate rest between sessions. Neither of these methods has proved to be superior with regards to results, when compared to the first method discussed above.
Sports Specific Technical / Tactical Training Modalities
Sport specific mechanics: The athlete may work solo mechanics drills and when applicable partner drills as well.
Two men are practicing jiu jitsu on a mat in a gym.
Example:
For a BJJ athlete this may include but is not limited to:
SOLO:
Shrimping / reverse shrimping

Bridging drills

Hip Mobility drills

Shooting mechanics

Sprawl and recover

PARTNER:

Mount / Kneel Mount

Grip training

Shot stop Drills (various)

Body-Surfing Grounded / 4-point

Arm Drags Seated / Standing

Dorsal Foot dragging

A woman is running on a field in an indoor gym.
Example:
For a track athlete this may include but is not limited to:
  • Running Mechanics
  • Start Technique (with or without blocks)
  • Baton exchange
A man in a red shirt is running with a football on a field.
For an American Football player this may include but is not limited to:
  • Skilled pattern running
  • Running Mechanics
  • Blocking / Tackling drills

TAKU'S NOTE: *As noted in the example session above, active recovery on rest days is a good idea as long as intensity is kept very low.

Experience the TNT Strength difference with a free workout.

START YOUR FITNESS TRANSFORMATION WITH A

FREE WORKOUT

Complete the form and we'll set up an appointment for you.

Recent Articles

TNT Strength client

Strength Training for Women Over 50: Busting Myths and Building Power

By Liam "TAKU" Bauer • July 7, 2025
When it comes to women and strength training—especially women over 50—the myths run deep and wide. As a coach with decades of experience helping people of all ages and abilities get stronger, I’ve seen firsthand how damaging these outdated ideas can be. But here’s the truth: strength training is not just for young athletes or men who want to get "jacked." In fact, if you’re a woman over 50, strength training might be the most powerful tool you have to reclaim your health, boost your confidence, and age with strength and grace.
Jesse Schmidt TNT Strength coach with client

Balance Isn’t About Age—It’s About Strength

By Liam "TAKU" Bauer • June 30, 2025
Let’s set the record straight: losing your balance as you age is not inevitable. Despite what many believe, balance isn’t something you just “lose” over time like your hairline or your car keys. The truth is, most balance issues that show up later in life stem from something far more preventable—loss of strength and muscle mass.
HIT UNI Logo

H.I.T. Training: Maximum Results. Minimal Time. Zero B.S.

By Liam "TAKU" Bauer • June 23, 2025
Let me ask you something… If I told you that you could build strength, enhance performance, and reduce your risk of injury in less than one hour a week, would you believe me? No gimmicks. No magic pills. Just science-backed, time-tested strength training that works. Welcome to the world of High Intensity Training, or H.I.T. — the TNT Strength way.
TNT Strength Training

Why We Prefer Training to Positive Muscular Failure Over RIR

By Liam "TAKU" Bauer • June 16, 2025
At TNT Strength, we coach you to train safely and effectively, one controlled repetition at a time — from the very first to the very last.
Clients working out at TNT Strength in Oakland

Why the Last Rep is the Safest (and the First is the Most Dangerous)

By Liam "TAKU" Bauer • June 2, 2025
When people think about injury risk during strength training, they often imagine something going wrong during the last rep of a hard set. That’s when you’re exhausted, your muscles are screaming, and the weight feels impossible. It seems like the danger would be highest right there, right?... Wrong.
Longevity image bar chart growth

Part 3: Longevity, Lifestyle & The Power Of Progression

By Liam "TAKU" Bauer • May 26, 2025
In Part 1 and Part 2 , we discussed why everyone needs strength training and how to do it efficiently. Now let’s talk about making it stick.
TNT Strength Training Client

Part 2: Minimum Dose, Maximum Benefit – The Science of Efficiency

By Liam "TAKU" Bauer • May 12, 2025
In Part 1 , we established that strength is foundational to living a healthier, more functional life. But let’s face it: time is tight, and not everyone wants to spend hours in the gym. The good news? You don’t have to.
TNT Strength Client Training with Liam

TNT Strength Blog Series: Why Strength Training is For Everyone

By Liam "TAKU" Bauer • May 5, 2025
Part 1: The Foundation – Strength is the Root of All Physical Ability
TNT Strength Training

“First, Do No Harm”: The TNT Strength Approach to Safe and Effective Training

By Liam "TAKU" Bauer • April 28, 2025
At TNT Strength, safety isn’t just a priority—it’s the foundation of everything we do. Just like doctors take the Hippocratic Oath and vow to “first, do no harm,” we as strength coaches hold ourselves to a similar standard. Every rep, every session, every program we build is designed with that guiding principle in mind: help first, never harm.