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How should I incorporate hypertrophy training into sport training?

Keep the number of session low enough so that your total weekly recovery is still possible. For example, if you typically train with weights 6x per week but you’re starting some 2x weekly basketball play for a few months, we highly recommend you take your weight training down to 4x per week, down from 6x. You should also select exercises and time your sessions such that you’re not super sore when practicing and especially playing your sport.

 

If training in the same day, it is important to make note of which of the two are more important to you. Is weight training or your sport training of higher importance? Which ever it is, that training should be prioritized. If doing both in the same day, it is likely best to do the one that is more important first. 

 

For an immersive example on how this works in grappling, give this video a look:

 

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