Training Residuals: Use It or Lose It?
Training Residuals: Use It or Lose It?
By
October 29, 2024
In high-performance sports, the old saying “use it or lose it” is more true than not. Physical qualities like strength, speed, and endurance don’t last forever without consistent training.
However, the good news is that these abilities don’t disappear immediately, either. This gradual decline, known as a training residual, allows you to cycle through different types of training without losing progress.
Having a better understanding of how long each quality lasts can help you structure your training both in-season and off-season.
So, what exactly are Training Residuals?
Training Residuals or Residual Training Effects (RTE) refer to how long the benefits of a specific physical quality (like strength, speed, or endurance) remain after you stop intentionally training for it.
For example, if an athlete stops lifting weights, the residual strength adaptations will gradually diminish—but not immediately. Each physical attribute retains its benefits for a different length of time, which is important to remember. The length of time you can deload from strength training is different then power or speed training.
Research shows that different types of adaptations have varying lifespans. These timelines are important for maintaining peak form without overtraining.
* Strength: 30 ± 5 days
* Repeat -Power: 10-14 days
* Speed/Agility: 5 ± 2 days
* Endurance (Aerobic Capacity): 30 ± 5 days
* Anaerobic Capacity: 18 ± 4 days
Strength adaptations have the longest residuals, while speed and agility fade the quickest. This is why athletes need consistent exposure to speed-focused work, even during strength phases!
As an athlete, you’re forced to juggle multiple physical qualities across a year-long cycle.
Here's how you can use training residuals effectively:
During the off-season, athletes can focus heavily on strength and endurance. It is much harder to build up a quality than to maintain one, so spend the time. These qualities have longer residuals, meaning they will remain relatively intact through the start of the competitive season, even if direct training for them decreases later. This is the time to address weaknesses and build a strong base.
As the season approaches, the emphasis shifts from heavy strength work to explosive movements, speed, and agility. These adaptations require frequent exposure to maintain. However, the residual effects from off-season strength work will help maintain power and overall performance during this phase.
During the competitive season, the goal is to maintain the work done in the off-season and pre-season without overloading the athlete. Short, targeted doses of speed and power work can maintain performance. Since strength residuals last longer, athletes can reduce the frequency of strength sessions to preserve energy for games, but you can’t neglect it altogether!
Athletes often face travel and tight schedules during the season. A break in heavy training won’t lead to immediate performance loss, but you should still sprinkle in low-volume, high-intensity work to keep the residuals fresh. It might seem like a chore at times, but it will pay off in the long run.
Understanding training residuals allows you to make consistent progress throughout the season. With proper programming, athletes don’t need to always train every quality—they need to manage residuals wisely.
If you would like help managing your training – in-season or off-season- book a call with a GRP Coach. We’d love to have you train in the gym with us!
