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A Flexible Training Approach to Improving Concurrent Training Outcomes in Remote Trainees
Christopher P Bonilla1, Justin R Kilian1, Robert L Herron2
1Liberty University, Lynchburg, VA, USA.
International Journal of Exercise Science
|February 7, 2025
Summary
Flexible remote training programs yield similar fitness gains to fixed programs. However, maintaining adherence in flexible training requires further strategies to combat decision fatigue over extended periods.
Area of Science:
- Exercise Physiology
- Sports Science
- Remote Training Interventions
Background:
- Remote training is increasingly prevalent, necessitating effective program designs.
- Concurrent training (strength and endurance) is crucial for overall fitness.
- Trainee-driven, flexible programming is a potential adaptation for remote settings.
Purpose of the Study:
- To compare the effectiveness of a flexible, trainee-driven concurrent training program versus a fixed program for remote individuals.
- To assess improvements in strength and endurance outcomes.
- To evaluate adherence rates in both training modalities.
Main Methods:
- A 16-week repeated-measures, parallel group design with 18 recreationally trained participants.
- Randomization into a control (fixed workouts) or experimental (flexible, readiness-based workouts) group.
- Assessment of strength (deadlift, push-ups) and endurance (two-mile run) at baseline and conclusion.
Main Results:
- Both flexible and fixed training groups demonstrated significant improvements in strength and endurance (p ≤ 0.05).
- No significant differences in overall fitness gains were observed between the two groups.
- Adherence rates decreased in the flexible group over time, possibly due to decision fatigue.
Conclusions:
- Flexible concurrent training programs can achieve comparable fitness benefits to fixed programs in remote settings.
- Strategies to enhance adherence are necessary for long-term success with flexible training models.
- Flexible training holds practical applications for populations with variable access to fitness resources, such as military personnel.
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