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For years, athletes, coaches, and fitness enthusiasts have wrestled with the idea that strength training and endurance training simply don’t mix. This concept is known as the "interference effect"—the theory that the physiological adaptations from endurance training hinder the body’s ability to build muscle mass and strength. However, recent research has shown that the interference effect may not be as significant as previously thought.

The squat and deadlift are foundational lifts in strength training, each playing a critical role in building power, muscle mass, and functional strength. Both movements challenge major muscle groups and, when trained effectively, can complement each other for greater overall gains. However, an imbalance between these two lifts—whether in strength, technique, or training frequency—can limit progress and increase injury risk.

A well-rounded yearly training plan isn’t just about doing the same workouts over and over—it’s about knowing when to adjust your focus, address weaknesses, and give your body a strategic break from high-impact movements. Athletes across all sports incorporate different training phases to ensure long-term progress and avoid burnout.