ENERGY

TABLE OF CONTENTS

INTRODUCTION 4

THRESHOLD VOLUME 5

METABOLIC SPECIFICITY 8

MIXED MODAL METABOLIC PROGRESS 10

POWER-TIME CURVE: OLD VERSUS NEW 14

PACE THEORY 16

FORCE VELOCITY 19

ADRENALINE VERSUS METABOLIC WORK OUTPUT 23

MULTI LIMITATION FATIGUE MODEL OVERVIEW (MFLM) 24

MULTI LIMITATION FATIGUE MODEL ASSUMPTIONS 25

RESPIRATION 26

SKILL ACQUISITION 28
PSYCHOLOGY 29

RECOVERY 30

MUSCLES 32

CARDIAC OUTPUT 33

HPO AXIS 34

FUEL 36

THERMOREGULATION 37
 INTRODUCTION

This module will cover two main areas: Bioenergetics and the Multi Limitation Fatigue Model.

Bioenergetics will broadly lay the scientific groundwork for great design and will include topics
like: threshold volume, progression of Mixed Modal training, Mixed Modal metabolic progression,
pace theory and the differences in adrenaline versus metabolic work output.

The Multi Limitation Fatigue Model meanwhile, will cover limitations such as respiration, skill
acquisition, psychology, muscle recovery, cardiac output, HPO axis, fuel and thermoregulation and
more importantly, how to progress through them.

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THRESHOLD VOLUME

Threshold is the point beyond which an athlete cannot sustain activity. There are different
types of thresholds including for example, systemic threshold which is CNS based and specific
threshold, which is movement and intensity related. In this chapter we will generalize, defining
threshold as the total piece of work. This chapter will review training above and around threshold,
learning threshold, the interaction of different threshold systems and how to train effectively to
increase your threshold.

In broad terms, when an athlete endeavors to improve threshold they are flirting with their
individual threshold, ducking in and around threshold with consideration not chaos. The fittest
athletes are indeed those that self-pace, self-organize, know their threshold, and adapt to
flirtations with threshold the most. The Power-Time (P/T) graph below illustrates a poor approach
to tackling threshold.

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You’ll note the athlete reaches threshold but then there’s an inability to increase power or pace.
Over time, a coach should move the athlete’s output from a balanced lower threshold to a higher
threshold. This can be achieved in three ways: increase resilience, increase knowledge of pace and
increase training around threshold. After working on these three things, over time the P/T curve
might look like this:

It might take three weeks or nine months with the same task to make improvements with
threshold but for certain the athlete needs to have positive metabolic experiences at threshold.
They need to draw upon positive affirmations, notes and memories and not thoughts of fatigue,
pain and disruption. With poor mindset, low resilience, incorrect pacing, or inability it’s difficult to
experience long-lasting improvements.

Let’s look at a concrete example of improving threshold with the 5k-row time trial. If an athlete
has a known sustainable threshold pace of 152 per 500m they would have to practice row repeats
around 152. More specifically, they’d want to try a little bit slower and faster (149/148) to
improve aerobic mechanisms. Building volume is key, as it will lead to an increased capacity over
time. Of course, athletes must begin with a base level volume of training in order to recover from
the work.

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In conclusion, threshold training is important because if an athlete is not training around it, they’re
not creating enough of a stress adaptation to move forward. That said threshold can be trained
correctly or incorrectly. Flirting around threshold is key, as opposed to pushing beyond it and
hoping suffering will result in improvements.

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METABOLIC SPECIFICITY

A discussion of metabolic specificity is important to understand all the complexities of improving

within Mixed Modal training. This chapter aims to introduce the gains an athlete should reach for.

Mixed Modal metabolism is dependent on five different areas: movement, total time of task,
intensity, contraction type and pace intent. Starting with movement, the kind of movement
dictates fatigue rate or fatigue survival. There are certainly specific movements in Mixed Modal
that are primal patterns placed in unnatural settings. For example, flexion power movements that
have to be made sustainable. The movement therefore dictates the kind of metabolic processes
that are going to occur.

Secondly, there’s task total time. That’s to say, the total time creates an awareness, of the required
effort to complete it. An example might be three minutes, compared to 18 minutes (with the same
tasks). Both have varied metabolic responses and it’s important to recognize that differs with
time.

Next is intensity. More specifically, the load continuum has an effect on mechanical into metabolic
stressors. Put simply: loads change the dose response. This seems quite understood in practice,
but the fact that as loads vary; metabolic changes vary is often not fully taken into consideration.
For example, a five minute test of 95 pound thrusters, versus a five minute test of 155 pound
thrusters, versus a five minute test of 185 pound thrusters, versus a five minute test of 225 pound
thrusters. Naturally, it will get harder as it gets heavier but note, the intensity and load dictates
the metabolic effect as well.

Fourthly, there’s contraction type, which is different from movement type as it’s more specific
to the area. The key thing to know is that various styles of contractions in a task have their own
specific metabolic footprint. For example isometric carries, versus concentric pushing style
actions, versus dynamic repetitive contractions: each has their own memory, as well as a varied
dose response. The contraction type can dictate Mixed Modal metabolism.

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Number five is pace intent. The variances in each modality, within the required task, have their
own best pace practice for metabolic sustainability. Some modalities have fatigue preservation
abilities, while some have demands that are hard to escape from. Take kettle bell swings, for
example. If they’re done in testing situations of two minutes, versus 35 minutes, it’s quite
different, in terms of the dose response.

The above five areas need to be considered to understand Mixed Modal metabolic specificity.
Remember, each Mixed Modal metabolic scenario has to be trained in order to be learned. In
other words: you must first be able to express it, before you can train it.

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 MIXED MODAL METABOLIC PROGRESS

To come to a working definition of exactly what is required to progress in Mixed Modal metabolic
situations a model of progression must be developed. This model must be built step by step to
truly understand how to get to a maximal physical expression that’s repeatable and sustainable
given all the variations inside of the metabolic system and the metabolic challenges that are
imposed within the sport.

Reaching this model takes reverse engineering from what’s considered the top standards. Broadly
speaking the top standard across any modality is making dynamic contractions sustainable and
aerobic as possible. Digging into that we need to look at the data. Take the highest scores for
thrusters and pull ups within a six to eight minute test. Here the top 2% are sustaining 28 pull-ups
and 28 thrusters in a minute; 56 total reps in two minutes. Now we need to ask what’s required
to make the pull-ups and the thrusters as aerobic as possible. The answer? A requisite level of
absolute and relative strength, along with the proper progression of these movements as skills.
Following this we can train dynamic reps in a metabolic environment. The stage before dynamic
reps, of course, is intense focus on concentric and eccentric contractions and the stage before
that, isometric contractions and controlled motor learning based environments.

Let’s unpack each stage a little further, beginning with Iso focus (far left). If an athlete spends a
solid amount of time here, they’re able to gain knowledge and awareness of positions. It’s the
lowest cost metabolically and creates an understanding of the base support needed to move into
the next area, concentric focus. While in the concentric focus stage the athlete will be starting to
create some contractions with movement. If they don’t spend enough time here they will not have
the base support necessary to jump to the next phase.

The next phase would be learning how to work with more eccentric style contractions. That
means doing not only concentric, but eccentric style work, all the while managing and moving the
work metabolically through its progression. This is possible, as the athlete should now have all the
motor control and strength necessary to do all those different forms of eccentric contractions.
This step allows the athlete to move on and focus on all the contractions of isometric into
eccentric coupling. When the final stage is reached the athlete is expressing at the highest level.
That’s to say they can do it, repeat it, and it’s all sustainable.

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The biggest fault with most training programs is athletes not spending enough time in each level
to scaffold and be able to do dynamic contractions as sustainably as possible. We’ll now review
some progression examples to drive the continuum home.

Example: Isometric Focus

10 rounds for time (aim is to get same splits per

round)
50 m kettle bell farmer carry
30 sec FLR
30 sec wall sit
10 cal AirBike

Example: Concentric Focus

20 min AMRAP
10 push-ups
5 pull-ups
20 lunges (with db)
100 single unders

As in example one, in this workout you’re looking for interset repeatability, which dictates that
the athlete can maintain these contractions. Of course, just because an athlete can accomplish
interset repeatability does not mean they can graduate to more challenging repetitions. It’s the
amount of volume plus all the different styles of contractions that will ensure an athlete moves to
more challenging contractions.

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 Example: Eccentric Focus

7 rounds for time

200m row
10 kipping pull-ups
10 box jump step-downs
30 double unders

Note the kinds of contractions contained in this workout, which are more dynamic and a little bit
more eccentrically loaded. Again, the aim is to achieve the same score per round.

Example: Coupling and Higher Metabolic Practice

20 min AMRAP
20 m handstand walk
8 toes to bar
10 cal row

While there’s not a big change in the style of eccentric contractions, what you do see is them
being teamed with all different forms of contractions. The more variability that’s provided for the
athlete, along with sustainability in these training sessions, will provide a solid platform to move
towards making any kinds of dynamic contractions as aerobic and sustainable as possible.

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 Example: Dynamic

12 minute AMRAP
7 thrusters
7 pull-ups
7 burpees

This workout tests levels of repeatability and the pace required to make the included dynamic
contractions as sustainable as possible.

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POWER-TIME CURVE: OLD VERSUS NEW

The power - time (P/T) curve is different in Mixed Modal training, than in traditional forms
of endurance or cyclical work. This chapter will discuss the differences to encourage better
programming.

The traditional P/T model states that when power is trying to be expressed over a period of time it
diminishes but is still sustainable. When it comes to Mixed Modal the P/T curves starts the same
but sharply changes direction.

There are two main reasons for the difference. In Mixed Modal we are putting a number of
modalities together in that expression of power at any given time. With that comes a rapid release
of Creatine Phosphate/Adenosine Triphosphate that sees higher power output initially. Secondly,
due to the different types of contractions an athlete might be doing in a piece of work, power can’t
be sustained in the same way as cyclical work.

The other consideration in Mixed Modal, of course, is that every modality has a different P/T curve
due to contraction styles and intent. The graph over demonstrates this with the Ski Erg, which
would start with lower power then over a period of time, owing to the contractions, sustainability
would be compromised. The P/T curve for lunges (over) would be roughly the same as athletes are
going to struggle to get a huge amount of power from the get go and will inevitably reach a period
of limitation when there’s occlusions in the periphery and legs.

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The Mixed Modal P/T curve is worth considering as the sport requires the athlete to move as
many things as possible towards sustainability. Without knowing what the effect and dose effect
is of each modality, and how that expresses over time (from 30 seconds to two minutes to five
minutes) it’s going to be difficult to write solid program designs.

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PACE THEORY

This chapter will discuss pace in training and competitive settings. Pace theory can broadly be
described as the pace along different points of the power-time curve and the accompanying
changes in pace as the power lessens moving to the right and the corresponding changes in pace
as this happens (see graph below). That’s to say, you’re going to see different forms of pace in time
as power moves from the left side of the power-time curve to the right side. Of course, in Mixed
Modal, there are different power-time curves depending on the modality. When these different
power-time curves are mixed, naturally there is confusion as to how to train for it. This chapter
aims to plot a way through the confusion.

It’s often asked what pace is it important to train at? The answer is actually dictated by the
competitive setting. For example, if an athlete’s whole year is focused on training for a 1 min 45
sec event, then they probably want to train, at that pace, quite a bit in order to get good at it. If
they were training all year for something that lasts for three hours, the pace would obviously be
different. Mixed Modal athletes then, need to do various race pace practice, towards the eight
minutes to 18 minute mark, given 12 minutes is the average time of task.

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Mixed Modal athletes also need to practice progression: from slow to fast, easy to complex, and
long to short. This is necessary to parlay skills with contraction styles and metabolic pace. If good
skills are mastered, great contraction styles are accomplished, and if the metabolic pace is done
correctly prior to the competitive setting, then they’ll have excellent execution of that pace in the
competitive setting.

There are also different kinds of pace to consider, relative to the phase of training. Competitive
pace is obviously the pace that resembles the competition or the competitive scenario, and
that’s practiced quite a bit in pre-competitive phases, as well as competition phases. Specific
pace, meanwhile, is the training of parts of a specific pace you want to improve. It’s similar to
competition pace but it’s achieved through steady state practice, threshold training, or specific
style intervals. This pace is different, of course, than the competitive pace, in kind and in the way
it’s done. Specific pace is done more so in tough and pre-competition phases, and done more in the
interval style format, in a lot of cases, to resemble the competition itself.

The third kind of pace is special pace. Special pace is training intervals in order to create learning
and volume with accumulation. Note this doesn’t contain as much fatigue. This suggests it should
be in a lot of base-building phases, and that’s exactly where it sits.

Fourthly, there’s general pace. General pacing is various modalities performed at slower rates.
This is done for skill practice and volume building, so most times is slower than the competitive
pace. This is seen a lot in deload and base phases of training.

Note, whenever we do any of these styles of pace, we are assuming the athlete can sustain,
recover and grow through these pieces.

If pace training is practiced, it requires a lot of variation and there must be significant practice in
all areas of race pace. Take the Mixed Modal power-time curve and your average power or max
power average throughout a 15-minute race piece of:

Run 200 meters

10 bar muscle ups
10 thrusters.

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Contemplate how many different variances and different working options the athlete needs to do
not only get good at the bar muscle ups, the running, and the thrusters, but the race pace interval
of 15 minutes.

Finally, just like in all other sports, there is a particular style of endurance and pace required for
Mixed Modal. This can’t be forgotten amongst the variety of modalities.

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FORCE VELOCITY

In this chapter we’ll discuss force and velocity and how both play a role within Mixed Modal
training. Force velocity is when muscle force and contraction velocity are inversely related.
Within this concept there are many important things to consider that inform how to improve
maximal contractions, as well as how maximal contractions help metabolic support.

Firstly, it’s important to understand that the relationship between force and velocity differs
depending on whether an action is concentric or eccentric. If it’s a concentric-style action such
as a deadlift, then you’ll see high force and low velocity. In a concentric action, like that used by a
baseball pitcher, you’ll see high velocity but low force. In eccentric contractions, like the lowering
in a heavy squat, there’s a very low amount of force whereas when you’re doing the same kind of
pattern, such as in a landing, there’s a very high force and velocity component. The graphs below
illustrate these differences.

The relationship between force and velocity also changes with multiple-joint or compound
movements. In this situation the force velocity relationship sees force high and velocity
diminishing. The graph over illustrates this.

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It’s important to note that for the best expression long-term a balance between force and velocity
is required. Naturally, this stems from the sport itself requiring well roundedness in different
forms of contractions and metabolic expression. That said the two main contraction types that
we see in the sport is absolute strength and strength speed. These can be assessed by the power
clean 1RM, power snatch 1RM and the back squat 1RM. When the athlete has earned the right to
express these maximal contractions by accruing volume, then we see, comparatively speaking, the
power clean being roughly 70% and the power snatch being 55% roughly to the back squat, (i.e.
the back squat being the 100%).

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Lower loads and higher speeds are also possible to assess, but for the sport of Mixed Modal,
athletes are not tested on speed and force at lower percentages; therefore, low force, higher
velocity work is more important for metabolic efficiency for us and not important for sport-
specific testing, like in a max deadlift or a max snatch.

While the Mixed Modal goal is not higher force production at higher velocities (because that
leads to metabolic fatigue) this kind of training could be good to implement for improvements in
maximal strength or as preparation for what could take place in the competitive scenario, but be
aware of metabolic fatigue. That’s to say, higher velocity, dynamic movements must have a strong
basis of support and should not be done to produce force alone but to make those contractions as
aerobic as possible. Those who spend a lot of time trying to understand force velocity and what
role it plays in sport performance and increasing strength, may have to change their thinking in
terms of how that relates to Mixed Modal training. It’s also important to consider power and how
it relates to force velocity.

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Power has middle zone opportunity within this force velocity relationship, which is key for Mixed
Modal if there is a specific power event in a competitive scenario. The chances of this are slim,
of course and more likely that power is used to elicit threshold-like training events. Either way,
it’s important to understand where power sits on the force velocity curve to understand how to
develop the best amount of power and with what contractions. Recognize also, you need to have a
certain amount of strength from the right kind of speed and contractions, but this is only relevant
to Mixed Modal in two ways: an event that requires power, and secondly, to improve threshold
capability. To understand this metabolic dose, run or jog at an easy pace for two minutes, and
then feel your hamstrings. Then, sprint all out for 15 seconds and feel your hamstrings. For
the differences in force velocity and contractions in the isolated version, do a bicep curl with a
dumbbell at a really slow tempo until fatigued and notice how that feels. Then use the same load
with the same weight, and repeat, but at a fast speed, until fatigued. Consider the dose response.
Now try really slow contractions until fatigued. Take a break and then try fast contractions with
the same load. This should give you an understanding of the relationship between force and
velocity and how it applies to power development.

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ADRENALINE VERSUS METABOLIC WORK OUTPUT

The ultimate goal in the sport of Mixed Modal is maximal physical expression, for as long as
possible, and as repeatable as possible. It follows that maximal expression be reached through
a layered not survivalist approach. By layered we mean good, solid metabolic work which when
done with proper intent facilitates capacity and leads to long-term positive adaptations. When
this work is performed with incorrect intent and does not lead to long-term growth, it can be
called adrenaline work. Adrenaline work is then, a term used to describe output that on the
outside resembles serious, intentional hard work but is actually the use of the stress response
(adrenaline) to get through the task. When humans use this approach over and over, the end
result is high relative and even absolute output is increased, but they have longer recovery times.
Moreover, they need this hit of adrenaline and stress to function.

In general population fitness, it’s common to hear people say, ‘I have to get my workout in or
the day is just not the same.’ That’s to say, they need a hit of stress to keep them mentally acute.
In Mixed Modal though, what we see over time is the eventual end to this hit, as athlete’s who
operate from this place never had the correct intent to adapt correctly to the stress in metabolic
work from the get-go. From this poor base of support you see athletes searching for harder
workouts, longer workouts, a better playlist, louder music during the hard efforts, better pre-
workout supplements, better equipment; in short anything that gives them the hit of adrenaline to
survive the workout.

Common signs that athletes are undertaking adrenaline work over metabolic work include poor
skin tone and drawn eyes. You’ll also notice they have one gear in metabolic work and when they
slow down, it feels useless and if they speed up, it results in fatigue. They also appear jazzed when
faced with a new hard physical test as opposed to a known strength or capacity test, as they know
this will reveal where they truly sit in performance. In repeatable fatigue tests they’ll also suffer
and score poorly.

Obviously drawing upon adrenalin for output cannot be sustained. The proper consolidation
of skills and adaptation processes that leads to metabolic work as opposed to adrenaline work
should be undertaken for Mixed Modal training culture and progression.

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MULTI LIMITATION FATIGUE MODEL OVERVIEW (MFLM)

Talking about fatigue in the sport of Mixed Modal is complicated namely because the accepted
models of fatigue are modality specific where as Mixed Modal is a sport with multiple modalities.
It would be a mistake to combine all the different fatigue models (for the various modalities) to
arrive at a new model for Mixed Modal. For one thing, it wouldn’t help us understand the things
that work together in this model to result in someone getting tired.

Given the complications it would be fair to ask, why investigate fatigue at all? The answer is
simple, albeit imperfect: it suggests how to train appropriately. So, with that in mind we’ll look at
nine limitations: respiration, skill acquisition, psychology, recovery, muscles, cardiac output, HPO
Axis, fuel and thermoregulation.

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MULTI LIMITATION FATIGUE MODEL ASSUMPTIONS

Before unpacking the MLFM let’s lay out some assumptions. Firstly, we have to assume all
limitations can possibly work with one another. Secondly, we must assume there’s not one
limitation that stands out above the rest. We also have to assume that the model is empirical,
observational, and not strictly evidence-based. An assumption that limitations are metabolic
fatigue related, not mechanical faults alone, must be made. We have to assume that the
perception of the athlete has a part to play in the labeling of the limiter and that subsystems may
be involved in the actual limitation.

We have to take for granted that the limitation is visible and can be fixed, tweaked or changed if
needed and that a history or physiology lesson precedes this information about the basic function
of each of these limitations. Finally, it’s important to note that physiological testing for limitations
once discussed will be covered in more depth in another chapter specifically called Mixed Modal
Physiological Testing.

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RESPIRATION

In a discussion of respiration, the words: respiration, breathing, inhalation and exhalation, are
going to be used interchangeably. The process of breath occurs involuntarily and voluntarily for
humans. It’s only under metabolic challenge that a respiration limitation is seen. Breathing at rest
is not to be covered here.

Respiration as a limitation is often seen in athletes that have once smoked or have forms of
asthma. Research in basic physiology monitoring and Mixed Modal athletes has further shown
variations in output of breath, blood, muscles, heart rate and temperature, which indicates that all
systems of management, including breath, change per modality based on the person and intent.

The sport of Mixed Modal requires that respiration be mastered as a skill as it is challenged in
various ways. The main area where it is challenged is under high blood pressure and high breath
rate situations, like in CP battery work or doing really intense contractions repetitively while
trying to recover between them. These intense contractions have a Valsalva maneuver, which
causes high blood pressure. This can also occur where there’s a high breath rate alone in cyclical
challenges, as in a row time trial interval.

You can also see the limitation at play if an athlete has a higher lactate score, along with a high
breath rate, as in short time domain Mixed Modal tests. Changing breath rates, also occur as the
modality changes, for example transitioning from double unders to rowing to touch-and-go hang
power clean.

Posture changes and accompanied changes in breath rate also take place inside of Mixed Modal,
which can challenge breath rate. Take, GHD sit-ups into burpees into handstand push ups, for
example. Consider where the heart and head is in space and how the body has to adapt to posture
changes at a great rate, which can affect breathing.

Like other limitations an initial way of observing the limitation is comments made by the athlete.
‘The air was not getting in,’ or, ‘My breathing was out of control,’ or, ‘My chest felt heavy,’ are all
indicators that the athlete themselves is perceiving the limit. More systematically the limitation
can be researched by measuring lean mass versus lung capacity. This can reveal the ratio of air to
muscle. Spirotiger is a device that can train breath timing and rate based on capacity and it can
indirectly assess the skill of breath rate. Other devices include portable units for gas exchange,

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which can measure O2 and CO2 changes in exercise. They can also measure breath rate alongside
measuring gas exchange. Lastly, a BioHarness can be used to see changes in respiration per
modality and when fatigue changes occur in Mixed Modal work.

To fix for this limitation, a good place to start is warming up prior to metabolic events. An increase
in temperature can help get the lungs and the breath system ready to go. Another possible way to
fix the issue is to ensure a training plan progresses cyclical work and breath challenges towards
control; varied contractions with challenges of breath towards more dynamic contractions. That’s
to say, in a progressive plan you’d move easier-style work with less hard contractions towards
harder styles of contractions and more challenges on breath.

Progressively controlled breath-holding scenarios under metabolic challenge can also help, in
particular on the AirBike. There’s a number of positive things that come from holding ones breath
including recovery in the recovery period and secondly, getting into a controlled hypoxic situation
in which the body has to adapt to bringing breath back in. The programming of swimming and
consistency in swimming also helps. By consistency, we mean not just survival-mode swimming,
but bilateral breathing freestyle for more than two-minute intervals repetitively, as an example,
along with constant breaststroke work. Both of those strokes require a tempo and rhythm to
breath which results in athletes learning timing and repetition in breathe.

Focusing on breath work as a recovery mechanism between intervals is another good solve. Lastly,
using breath cycling as the limitation in muscle-endurance sets is recommended. For example, an
athlete would start a set of wall-balls and keep the breath rate the same for the entire time they’re
doing the repetitions, only stopping when the breath rate wants to change. The same could be
done with kettle bell swings, GHD sit-up thruster and row stroke. It’s important to remember the
idea here is not to win but to time the breath rate with the movement.

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SKILL ACQUISITION

Skill acquisition refers to athleticism, speed of adaptation, and transitioning speed between
skills of various demands. The acquisition of skills is not what we’re discussing alone as being
the limitation. We see skill acquisition reveal itself as a limitation when an athlete continually
struggles on a particular skill as they try to progress it in a metabolic progression-training
scenario, or when they transition from one skill to another. The transition itself could cause the
limitation but it’s most likely the skill itself.

Identifying this limitation is 100% observational. In the future we may be able to test for it
genetically, or with a cognitive and motor system test against a machine.

To fix this limitation, ensure proper progressions and scaffolding of movements and modalities
as skills. Second, be sure to retest and monitor fitness to see if the skills are being layered and
scaffolded as opposed to compensated. Remember that skills must be placed under volume first
before a new stress is added to it. This is not only a good training reminder, but is actually a fix.
Lastly as a fix for skill acquisition, there must be proper intent of that skill and action prior to the
training of that skill in the progression.

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PSYCHOLOGY

In this chapter we’ll discuss limitations broadly covered by the term psychology, namely cognitive
abilities, tactics and strategies, plus thoughts and emotions: anything non-physical that impairs
overall performance.

Psychology can often be challenged in Mixed Modal as the athlete tries to find the right amount
of arousal for the work without fatiguing or damaging the psyche. The sport of Mixed Modal itself
is consistently made up of new tasks and stressors that take a lot of psychological skill work to
adapt to. Various environments are present in the testing atmosphere, so the ability to adapt and
overcome variances in equipment, travel, latitude, time zones and temperature is also a challenge
and can be psychologically taxing. Changes in the leader board during an event is also a constant
challenge of thought/perception versus letting go. Lastly, as the sport revolves around volume, the
grind of the sport makes it challenging to remain focused in between periods of competition.

Identifying this limitation is tough as it’s largely invisible. It can however sometimes be identified
through breathing. Anxiety breathing (which is different from labored breathing) can come on
during a hard metabolic event due to thoughts about the work and not the effort itself. Athletes
will complain of a feeling of suffocation where actual suffocation is impossible. You may also
notice that a fear of being vulnerable can lead to a loss in performance or countless mistakes and
when asked about this after the event they may fess up to having talked themselves out of the
event before it even began. Asking questions to determine if psychology is a limitation for the
athlete really is the best way of assessing risk, ideally before the competitive setting.

To improve a psychological limitation involves some basic cognitive behavioral therapy namely
encouraging an awareness of the issue, moving them towards it, stopping just short of the pain,
getting feedback on it, and repeating this process over and over. What flirting and playing with a
pain point does is allow the athlete to adapt and eventually overcome the limitation.

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RECOVERY

In recovery we’ll cover variables associated with regeneration. As a limitation, we will use
recovery interchangeably with inter-session recovery as a possible limitation. There was a time
within Mixed Modal when a one-off assault on a task was all that was required. As the sport has
changed it’s now about leaving a little on the table each time to ensure one can continue to train
and do more work, essentially piling up experiences and skills to make the base as big as possible.
Recovery between each session is now critically important and it’s a great challenge within the
sport.

Recovery can be identified as a limitation when athletes have a hard time recovering between
intense efforts. There could, of course, be many reasons for this occurring, including pace, training,
essence, etc. Another way we know that it’s a limitation is when athletes complain of fatigue when
transitioning from one modality to the next. They may also do well on tests and tasks associated
with testing particulars of the sport, but do relatively poorly in repeated work of Mixed Modal
power sets.

Many physiological aspects can be tracked, in working and resting scenarios, to help draw
some conclusions about recovery as well as output. For example, when heart rate is measured
consistently with work and rest sets over time, one can tell where the heart rate response should
be in working and resting per modality and effort. This is relative, as absolute scores are irrelevant
in Mixed Modal training. For the coach and the athlete environment, nothing comes close to
simple measures of work and rest times.

Using time as a measure, as an example, it’s quite easy to see, alongside some indirect measures of
rate of perceived exertion, if someone did or did not repeat the set with the same score and time.
So for example, if an athlete did two minutes, 32 seconds in the first set, then rested 15 minutes
and then did two minutes, 55 seconds in the second set: that’s not repeatable. If, however, they
did three minutes, 31 seconds in another workout, then rested 15 minutes and then did three
minutes, 30 seconds: that is repeatable.

When it comes to fixes, a simple initial fix is to focus on breathing and the resting period. This is
a method of not only creating better possible O2 exchange to resting muscles, but also provides
awareness of readiness to work again. Ensuring the intent in the effort of working sets is correct is
also a useful fix. Under pacing and allowing learning to take place through incremental sets is

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advised. Another fix would be to try various methods of recovery between sets, and then measure
work and output repeatedly to see how that method helped or hindered recovery. For example,
the athlete could try sitting between sets, walking, biking, skipping etc. Remaining focused
during rest periods may also help, instead of allowing attention to drift off to family or other
commitments. Lastly, a good fix may be to change the design of the working set on the spot. If you
see that there are some issues in recovery, whether it’s transitional between modalities or hard
efforts, change the program immediately to get a positive adaptation, and avoid over-reaching.

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MUSCLES

Muscle fatigue is due to many things including intent, ability, the modality, the task, the observer
and the person doing it. In Mixed Modal athletes have to work through tasks that target a muscle
group, often with a degree of randomness which can create overloading on the system. This can
often result in high numbers of similar injuries, where multiple athletes tear or hurt the same
muscle.

This limitation can be identified often by listening to the athlete who may describe their legs as
being like lead whether there was direct demand on the lower body, or not. Also, during metabolic
events where the respiration and overall metabolic fatigue rate is lowered they’ll notice the
muscles will not have the ability to continue in the performance of the task. Or, during a hard
metabolic event the work turns into a function of muscle endurance as the muscles lack the ability
to continue to power the system. More accurate than anecdotal evidence is the Moxy Unit, which
measures specific muscle tissue, and oxygen availability to the tissue while the muscle is under
stress in Mixed Modal situations.

To fix muscle fatigue limitations building muscle endurance is key. The practice of higher pace
Mixed Modal aerobic intervals with cyclical and gymnastics work is key. That’s to say the athlete
is does cardiovascular machines or monostructural work together with only body weight or
unloaded style activities. The chapter on muscle endurance in Mixed Modal settings will discuss
this further. Another fix could be sets and reps of sustainable work that slowly introduces
challenges to the style and intensity of contractions while still remaining sustainable. Self-
bodywork on muscles before training can also help to awake sensors, increase blood flow to
the area and open up areas to contractile properties that the muscle might need in the training
session.

Finally one can get blood flow and neural stimulation to the particular troubled area before
training takes place. For example, getting the hamstrings warmed up prior to a sprint session or a
challenging bending session could be a great method of making sure the muscle area doesn’t act as
a limiter. As ever, ensure that training is not guesswork but is well planned out. If it is not, this can
lead to incomplete rest and possibly motor unit failure and fatigue.

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CARDIAC OUTPUT

Cardiac output refers to the amount of blood pumped by the heart as measured in liters per
minute. Cardiac output is equal to stroke volume, i.e. the amount times the heartbeats, (the rate).
This is an essential area to understand, as moving blood has many functions within the sport of
Mixed Modal. This is a significant limitation in Mixed Modal as the different and often-unknown
paces required in tests demand that the adaptation of blood flow be fast. Moreover, oftentimes
within the sport blood pressure rises occur very quickly, (generally through higher loading and
Valsalva movements), and requires an equally quick recovery. Finally, blood flow must occur as
fast as possible to send nutrients to the muscle group operating at a high function and efficient
cardiac output is necessary to do so.

Issues with cardiac output can be identified again by listening to the athlete themselves.
Athletes will often express that their heart felt like it was coming out of their chest, for instance.
They may also express feeling tingling sensations in their hands, head, feet and face during
working sets or really challenging tasks. While some of these feelings can arise from different
biochemical or nerve changes, this tingling sensation can indicate stroke volume and heart rate
connection could be off.

For an accurate assessment, a PhysioFlow machine can be used to measure cardiac resistance,
pressure, and flow. Unfortunately this piece of equipment requires lots of wires and attachments
making it not particularly useable in a Mixed Modal setting. It can be used though as a baseline
measure for fitness monitoring to see how the training plan involves this particular control test
score of cardiac output.

To fix issues with cardiac output we must expose athletes to various levels of Mixed Modal work
at different rates and paces to help the heart adapt over time. Secondly, proper progressive
implementation of Mixed Modal work in terms of contraction styles and pace that increase
in intensity closer to the competitive setting will help the heart adapt well without allowing
compensations or overreaching to occur. Lastly, a fix for cardiac output within Mixed Modal is
specific strength training of the aerobic and CP battery systems which if done appropriately will
enhance cardiac output. That’s to say, specific strength training for the aerobic system and the
CP battery system, will be able to work both sides of the continuum and will help in the recovery
mechanism that’s needed when cardiac output comes into play.

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HPO AXIS

HPO stands for hypothalamus-pituitary-organ axis and refers to the communication between
our sensors and how we react to the environment based on the effectiveness of the pathway.
In regards to Mixed Modal it speaks to how well one adapts to stressful situations. A weakened
adaptation system is obviously an opportunity for limitation in fitness. In Mixed Modal sport, this
is where drive can be lost and limitations occur.

This limitation is important in Mixed Modal as it may suggest an insufficient total training volume,
a lack of scaffolding skills or possible lifestyle influences, all of which hinder normal adaptation
and result in suffering more than learning over time. In the highest competitive event scenarios,
the ability to raise adrenaline to meet the repeated demands is imperative for the success of
the athlete. Equally so is being able to weather the stress of the competitive situation. Building
positive adaptations over time that lead to growth is a continual challenge.

To identify this limitation, initially it’s a matter of listening carefully to the athlete’s complaints or
observing them in action. Complaints such as, ‘I just couldn’t go there,’ is commonplace, with ‘going
there’ meaning attempts to perform to maximal expression within a task. Moreover, they appear
to not care or have low stimulation in what would ordinarily be an exciting atmosphere.

To assess the HPO axis more scientifically, we can turn to the Adrenal Stress Index Panel, (ASI
Panels), which with the help of a medical professional, can measure blood, urine, and saliva. This
can give insight into not only real time stress adaptation but also how an athlete’s system has
been adapting over time. There’s also the Dutch Test, which is the most comprehensive panel on
dry urine testing and delivers live and ongoing measures of stress adaptation. Daily monitoring of
heart rate variability can be a direct and indirect method of assessing how well the person’s CNS is
set up to handle, recover, and furthermore be prepared for future stressors.

Moving on to fixing this limitation, keeping the training intensity high, but lowering the volume
can get some immediate results and improvements. Note you do have to maintain the fitness
characteristics, especially if there’s an upcoming event. Additionally, lowering complexity in daily
and weekly design to create rhythm can help. Most times, rhythm can help fix a maladaptive
stress. A consistent rhythm for a while creates control over the other systems allowing the actual
stress adaptation system to recover. More relaxation interspersed, with the training, can also help
balance things out.

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Polarized training can assist, specifically more skill based, speed and speed strength work and
resistance, with less intense focus on strength, speed, and absolute strength. This should be
coupled with more focus on alactic energy work and easy aerobic work and zero to very small
amounts of lactic work. Polarized training is, in other words, focusing on some good resistance
and aerobic work and leaving out all the work in the middle that could be too intensive for the
system to adapt to. Lastly, another positive adaptation can happen when all Mixed Modal work
becomes cyclical, where the program is only resistance and cyclical work and no Mixed Modal-
specific efforts. This allows continued systemic work and resistance and aerobic efforts without
the possible fatigue that could derive from all the Mixed Modal contractions.

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FUEL

For the high production and repeated use of power, what fuel is used and absorbed plays a
massive role in the success of a Mixed Modal athlete. Improper timing of fuel, amounts, kinds and
volume can all result in not only a slight disruption in power but also an issue in recovery.
Fuel is an important limitation, as obviously the sport requires a lot of fuel to pass through the
system of the athlete. When this rhythm is off, things can go awry as training must take place on an
empty fuel tank. Moreover, with the advent of multi-event competition days, it’s very challenging
to not only consume the electrolytes and calories needed between the events in one day, but to
practice repeatedly for these challenging pieces to learn the fueling itself.

Identifying this limitation can be as simple as noticing foul breath. This is not always a cause for
concern in fuel amounts per se, as it can be underlying gut inflammation issues or an imbalance
in the micro biota of the person. In some cases, however, it actually can be an issue with under-
fueling. Periodic situations of visibly low muscle fullness can also be a sign. Another way it’s
noticeable is in aerobic repeats and more specifically incremental aerobic repeats, where as
soon as the intensity increases in the efforts, the athlete fails to continue to produce power even
if the volume has been accrued. The last two ways we know it’s present within Mixed Modal,
is comments such as, ‘I could not turn it on internally when it got hard,’ or, ‘my mind was there
but my body was not.’ Finally, it’s seen in athletes who care more for looking good naked over
performance.

To scientifically test for this specific limitation, AM blood lactate testing can help. If this is
consistently done, it can help athletes identify high or low glycogen levels, as the body will give
signs through serum about available sources of fuel. Indirectly, you can investigate fuelling by
keeping a regular eye on the muscle fullness of an athlete.

Fixing this limitation begins with analyzing the athlete’s food profile alongside their training and
fluid (hydration) program. Another fix is purposeful overfeeding and then reporting in on the
training session to see how the overfeeding affected it. Adding a pre-workout, (an easily digested
carbohydrate) prior to challenging metabolic situations can help to enhance the training session as
well as teach the athlete to use these fuels to possibly starve off deeper stored fuel levels. Lastly,
there’s increasing the total daily quality carbohydrates for a few days and then asking feedback
specifically on sleep and training and tweaking the amount of carbohydrates accordingly.

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THERMOREGULATION

Mixed Modal can see poor adaptations to temperature demands due to the competition
environments often varying from the training environment, plus the need to increase power at
fast rates without optimal opportunity for warming the system up.

This limitation can be observed by the naked eye in that an athlete will be sweating more than
others and/or will make extensive changes to their clothing. Direct assessment can be done with a
BioHarness strap by Zephyr that measures heart rate, live heart rate variability, respiration rate,
posture, as well as temperature. Having the athlete exposed to various elements and training
styles while measuring skin temperature can give you an idea on how they adapt to changes in
temperature. A Kintrex infrared thermometer can also measure real time skin temperature,
inexpensively. The downside is that it requires a controlled variable within the training session and
constant monitoring to see any changes in the skin temperature. An electronic core temperature
measure done through the ear is also a way to look at current temperature around exercise and
stress. More indirectly, you can look at tracking room temperature and room humidity so that
over-heating doesn’t occur.

To solve for the problem of thermoregulation performing sub-maximal training in heat and
adding volume and intensity over time while maintaining sustainability and repeatability can
help someone slowly prepare for warmer competition situations. Tanning safely close to the
competition can also help deal with sun exposure and the way the body perceives heat during
the event. Lastly, long term planning to expose the athlete to heat (even possibly beyond
their capability) can help not only systems to adapt to work output in hot situations, but also
psychologically when the heat becomes intense and fast in a competitive scenario.

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W W W. O P E X F I T. C O M