Program hopping and mixing Persist training tracks is a question we get often. Our general stance is that you should stick to a single training method and avoid complicating it with other methods if you want to see results and avoid burning out.
This is mostly about mixing Persist with CrossFit Classes and Olympic Weightlifting Training Cycles. There are too many competing programming methods.
But inside FBB, you can mix persist program tracks without taking a massive departure from our methodology.
When is it right to combine Persist tracks?
First, let's ask a question: Which camp do you feel you fall into more?
I am extremely outcome-driven. I am very connected to my training progress, and I am confident that I'm on a path towards improvement. Progression matters deeply to me, and if I have too many options, I can get distracted. I enjoy variety, but I will sacrifice some variety if it means more focus and linear results.
I care about training results; however, I am more connected to long-term consistency and progress. My goals are more about a feeling and a look I want to have as a result of my training and lifestyle, and less about performance metrics or specific amounts of muscle I can pack on. Variety is a key variable to my fitness fulfillment.
For those who fall more into category #1, we encourage you to stick to a single training track for at least 1-2 cycles at a time.
In Persist, training cycles are generally 6 weeks in length. Each training track builds on the last, and you will have a chance to fully experience a progressive overload cycle IF you stay within one training track. The likelihood of training progress is far greater when each day of your week, as well as subsequent weeks, are designed and performed together.
For those who fall more into category #2, we agree. Mixing training tracks is a good idea.
Mixing training tracks will give you exposure to different FBB training styles and add variety. It will allow you to pick and choose what feels best on your body for a given day.
Here are some things to consider when you mix training tracks:
Avoid movement pattern overload. Not all training tracks follow the same movement patterns each day. If you jump from PUMP LIFT 5x or PUMP CONDITION 5x to PERFORM within a week, just be careful you aren't hitting 3-4 days of the same movements/body parts.
Feeling a little tired or under-recovered? This can be a good time to choose a different, less intense track. Opt for PUMP CONDITION 4x or PUMP LIFT 4x on these days and lighten up the weights.
If you combine Persist tracks, it is still advisable to choose one as your ANCHOR track. For example, you do PUMP LIFT or PUMP CONDITION 3-4 Days a week and mix in 1-2 days of PERFORM. In this example PUMP LIFT or PUMP CONDITION is your anchor track that guides most of your training.
Olympic Lifting: One more note about combining Persist tracks. Olympic lifts don’t show up in any track besides PERFORM. However, many of you love Olympic lifts. We have several clients for whom we program PUMP-style training, and mix in Olympic lifts two days a week. We would encourage you to take the Olympic lifting segments from the PERFORM workouts or the Olympic Lifting Add-On program (located in Additional Resources) and place the part B segments on the corresponding day in PUMP, if you wish. Or you could take a
MINIMALIST: The MINIMALIST track can be used any time. It is an excellent track for when you are on the road traveling and would like to hit a hotel gym, or for someone who travels often for work, the most similar track to MINIMALIST is PUMP CONDITION 4x. You could toggle between these two and not miss a beat with your training.
Cardio: For more guidance on mixing in added cardio to your sessions see the Bonus 30/30 Cardio Ebook or Aerobic 40 eBook in the Additional Resources section of the FBB App.