Blog Post – Sunday August 3rd, 2025

Need help?  Book a free consult!  https://round1fitness.com.au/free-consultation

Let’s be honest—most of us want everything from our training.
Stronger. Fitter. Leaner. More mobile. Better recovery. Lower stress.
Oh, and if we can get a six-pack and dunk a basketball while we’re at it, that’d be nice too.

With so many different outcomes on our personal ‘wish list,’ it’s no surprise that balancing strength and conditioning becomes a bit of a juggling act. Some days you just want to lift. Some days you just want to sweat. Some days you’ve only got 30 minutes and you’re not even sure where to begin.

So… how do you structure your training for long-term success?

Strength vs Conditioning – Can You Have It All?

The short answer: Yes.
The long answer: Yes, but it takes some planning.

All of the science says that if you want optimal outcomes in both strength and cardio, the best approach is to separate the two into dedicated training days. This allows you to give each system—the anaerobic (strength/power) and aerobic (cardio/endurance)—a focused effort, recover appropriately, and make real progress in both.

But let’s be real.
Most of us aren’t full-time athletes with unlimited time to train.
We’re fitting our workouts in between work, school runs, meal prep, study, and life.

So What’s the Answer?

The truth is, the best training plan isn’t the one that looks perfect on paper.
It’s the one you can consistently stick to.
So rather than worrying about whether your program follows a strict scientific protocol, here are some practical ways to find balance:

1. Stack Your Week With Intent

If you train 4+ times per week, it’s worth dedicating specific sessions to strength and others to conditioning. For example:

• Mon: Strength (e.g., Primary lift:  Squat,Bench Press + some accessory work)

• Tue: Conditioning (e.g. BoxPlus, Hyrox, Running block – or cycling, or swimming if that’s what you’re working on!)

• Thu: Strength (Primary Lift: Deadlifts + Pulling movements (Rows) along with some accessories)

• Fri/Sat: Conditioning (e.g., HYROX, Rolling Thunder)

This allows each system to recover while you hit both bases over the course of the week.

2. Use Hybrid Sessions (When You Have To)

When time is tight and you can only train a few times per week, hybrid sessions like BoxPlus or Hyrox Foundations/Power give you the best of both worlds. These sessions combine compound lifts with high-intensity cardio and functional movements in a way that challenges both strength and fitness.

Are they perfect for maximal strength gains? No.
Are they perfect for improving your 10km time? Also no.
But they ARE perfect for staying strong, getting fit, and building a body that’s ready for anything.

3. Keep the Goal the Goal

If your current goal is to:

• Build muscle: Prioritise strength training and keep conditioning short and sharp.

• Run faster or improve endurance: Prioritise aerobic work and lift for maintenance (not PBs).

• Lose fat: Prioritise frequency and sustainability. Strength + Conditioning blends work best here.

Not every session needs to be 50/50 strength and cardio. Let your primary goal shape your training emphasis for each block of time.

4. Mind the Recovery Gap

The more you’re trying to do, the more recovery matters. Training strength and conditioning back-to-back (especially daily) can work—but it only works when you support it with sleep, food, hydration, and mobility.

Feeling constantly tired? Struggling to progress in anything?
You might not be undertraining—you might be under-recovering (or under-eating!!).

5. You Don’t Have to Chase PBs Every Session

This one’s important.
You don’t need to max out to make progress.
You don’t need to feel dead to say you trained hard.

Balancing strength and conditioning means letting go of the idea that every session must be brutal. Instead, focus on quality. Focus on movement. Focus on doing the work consistently.

Final Thought: The Best Program Is the One That Fits You

At Round 1, we’ve built our timetable around helping you find that balance.

• Want a focused strength program? Functional Fitness and Fully Loaded are for you.

• Want a blend of strength and conditioning? Hyrox Foundations or HYROX Power has your back.

• Want high-output cardio with strength elements? BoxPlus is a great option.

You don’t have to pick one forever—but each week, try to set your intent: What do I need more of right now? Strength? Conditioning? Balance?

Once you know the answer, the path forward becomes a whole lot clearer.  If you’re unsure what this all looks like – book a consult so we can help.  I’ve had a couple of people say “The consults look like they’re for new people…can I still book one?”.  I mean – yes, that’s the idea.  They ARE for new people because having a clear plan before you get started is important…but they are also for everyone else – getting a clear plan of what a week might look like, understanding how to structure your training and nutrition…those things are helpful for EVERYONE.