Why HYBRID Athletes Can’t Specialize (a scientific perspective)

Summary

This video explores the hybrid fitness trend, where athletes aim to excel in both strength and endurance. It discusses the biochemical pathways in muscles that may interfere with building strength and endurance simultaneously. The presenter, a senior scientist, explains how training specificity and volume affect the ability of hybrid athletes to become specialists like elite cyclists or bodybuilders. The video concludes that while there's little biochemical evidence of interference, the training volume分配 and specificity prevent hybrid athletes from reaching the same level as pure specialists.

Takeaways

• 🏋️‍♂️ Hybrid athletes aim to excel in both strength and endurance, such as running a sub-five-mile race while also being able to deadlift 500 pounds.
• 🔬 The hybrid fitness trend, popularized by figures like Nick Bare and Ramlo Dery, has been a subject of debate, especially within the CrossFit community.
• 🧬 The video discusses the physiological and biomechanical reasons why hybrid training might not allow athletes to reach the same level as pure specialists like elite cyclists or pro bodybuilders.
• 🔄 Training specificity and volume are highlighted as key factors affecting the development of strength and endurance, suggesting that hybrid athletes may face limitations in becoming specialists.
• 🏃‍♂️ Endurance training activates AMPK, an enzyme that conserves energy and leads to adaptations like increased glycogen breakdown and mitochondrial production.
• 💪 Strength training activates mTOR, promoting anabolism and muscle growth, primarily driven by mechanical tension from muscle contractions.
• 🔬 Research, including rodent studies, suggests that AMPK can inhibit mTOR, potentially interfering with the benefits of strength training when done concurrently with endurance training.
• 🧐 A Scandinavian study showed no direct interaction between AMPK and mTOR in humans when AMPK is activated through endurance exercise, not via substances like AICAR.
• 📈 Even though biochemical evidence for interference is limited, endurance exercise can increase catabolic genes, which might affect long-term strength gains.
• 🚴‍♂️ Elite endurance athletes and powerlifters can achieve higher performance levels because they can dedicate more training hours to their specific modality compared to hybrid athletes.
• 📊 The video concludes that while hybrid training can improve overall fitness, it may not be optimal for reaching the highest levels of performance in a specific discipline.

Q & A

What is the hybrid fitness trend?

The hybrid fitness trend refers to individuals who aim to excel in both strength and endurance activities, such as running a sub-five-mile race while also being able to deadlift 500 pounds or more.

Who are some influential figures associated with the hybrid fitness trend?

Influential figures like Nick Bare and Raml Doery are associated with the hybrid fitness trend.

What is concurrent training?

Concurrent training is defined as when a person does two different types of training, usually endurance and strength training, within the same session or at least within the same day.

How does AMPK (AMP-activated protein kinase) relate to endurance training?

AMPK is an enzyme that conserves energy and is activated during endurance training. It leads to adaptations such as increased mitochondrial production and improved glycogen breakdown for energy.

What is mTOR (Mammalian Target of Rapamycin) and how does it relate to strength training?

mTOR is a protein kinase that is activated by mechanical tension during muscle contractions, such as those in strength training. It initiates protein translation, leading to muscle growth.

How does endurance training potentially interfere with strength training?

Endurance training activates AMPK, which can inhibit mTOR. This can lead to a decrease in protein synthesis and muscle growth, potentially interfering with the effects of strength training.

What does the rodent study from 2002 suggest about the interaction between AMPK and mTOR?

The rodent study from 2002 suggested that when AMPK is activated, it can lead to a decrease in mTOR activation and protein synthesis, indicating a potential interference effect between endurance and strength training.

What is the purpose of the upcoming seminar mentioned in the script?

The purpose of the upcoming seminar is to combine the latest sports science with real-world applications for coaches and athletes, focusing on strength, endurance, and high-intensity functional fitness.

What did the Scandinavian study on concurrent training find regarding the interaction between AMPK and mTOR in humans?

The Scandinavian study found no direct interaction between AMPK and mTOR when AMPK is physiologically increased through endurance exercise, suggesting that the interference effect observed in rodent studies may not be the same in humans.

Why can hybrid athletes not become pure specialists according to the script?

Hybrid athletes cannot become pure specialists because they cannot spend a sufficient amount of time in the specific training modality required to reach the top level in a particular discipline, due to the need to balance both strength and endurance training.

What is the key takeaway message from the video script regarding hybrid training?

The key takeaway message is that while there is little biochemical evidence of interference between strength and endurance training in humans, the specificity of training and the inability of hybrid athletes to dedicate enough training hours to a single modality is what prevents them from becoming pure specialists.