What up - it is I (Dr Mike T Nelson here) writing to you from S. Padre Island TX to discuss today why when most strength coaches "out there" (not here as you know what is up) hear “aerobic training,” they either tune out or picture long, boring runs.

...As you know, the aerobic system is the secret to more max-effort lifts, faster recovery, better repeat sprint ability, and longer-lasting performance gains!

That’s not a pipe dream. It’s what happens when you start treating aerobic capacity as a performance multiplier—not a conditioning afterthought.

Conditioning = Control, Not Just Tiredness

You’ve probably heard this quote before:

“Any idiot can make another idiot tired.” – Verkhoshansky

The goal isn’t to wear athletes down—it’s to build systems that help them bounce back faster, recover deeper, and sustain high output over time.

Think of conditioning not as punishment, but as readiness insurance.

Why the Aerobic System Matters for Strength

A robust aerobic engine improves:

• heart rate variability and vagal tone
• CO₂ tolerance and oxygen efficiency
• tissue recovery between reps, sets, and sessions

If your athlete can recover faster between heavy squats or hard sprints, they can do more quality work. That adds up.

And here’s the kicker: the aerobic system is what gets you back to baseline. It’s the system that resets the dimmer switch between explosive outputs.

Tools to Build Aerobic Capacity Without Killing Gains

Triphasic II covers a variety of methods that develop aerobic conditioning without dragging down strength or power.

Here are a few we use regularly:

• Contralateral Circuits (PHA): upper/lower cross-body movement pairs done for time to target the aerobic system without taxing strength
• Coordinated Conditioning: pairing high-intensity lifting days with rower sprints or sled work, matching time domains
• Nasal Breathing + HRV Training: to improve CO₂ tolerance, vasodilation, and autonomic control
• Dimmer Switch Model: training athletes to modulate energy output instead of blasting redline every set

None of this is fluff—it’s how you help athletes handle more work, with less wear and tear, and longer staying power.

Weekly Structure Example

Here’s a simple split that supports both strength and aerobic development

• Monday: Lift
• Tuesday: Continuous aerobic work
• Wednesday: Lift
• Thursday: Aerobic work again
• Friday: Lift
• Saturday: Lactate-based work
• Sunday: Off (long walks, low stress)

You’re not just building a motor—you’re giving them a recovery system they can actually rely on.

Ready to Unlock Your Athlete’s Full Energy System?

Triphasic Training II shows you how to build energy systems that support performance—not just punish the body. Recovery becomes part of the training strategy, not an afterthought.

​https://triphasic2.com << order here

All the best,

Mike and Cal

PS - Here is what Hayan had to say:

"My favorite part of the book is the guidelines that it lays out for how to train properly, especially for the aerobic phase which is extremely important for adapting to stimulus faster than your competition." - Coach Hayan

​https://triphasic2.com << order here

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Coach Cal Dietz, U of MN
Dr Mike T Nelson
Triphasic Training II: 14 High-Performance Methods to Unlock Elite Athletic Development - out NOW

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