“Jack of All Trades, Master of None?” Controversy Surrounding Your Training

The phrase "jack of all trades, master of none" is frequently used in Strength and Conditioning, suggesting that diversifying training across multiple disciplines might hinder mastery or maximum progress in any single area. This blog dives into the controversy surrounding this concept, including the residual effects of training different qualities and the ongoing debate between linear and concurrent periodization. Do athletes benefit from being well-rounded year-round? How does this translate into their performance in the weight room? Do athletes need to "master" specific movements or qualities, or is having diverse skills more crucial for sports success? Let us explore these topics and uncover the most effective training strategies for athletes.

The Controversy: Jack of All Trades vs. Master of None

The expression "jack of all trades, master of none" implies that spreading oneself across various disciplines will result in a lack of expertise in any single area. This idea is particularly contentious in Strength and Conditioning. Some argue that training multiple qualities simultaneously (strength, speed, coordination, endurance, or mobility) dilutes overall progress. Somehow, you need to focus solely on one quality at a time to progress.

What Does The Research Say?

A randomized controlled trial by Blechschmied et al. (2024) provides insights into the concurrent training (CT) of strength and endurance, the sequencing of these training modalities, and the effects on physical fitness and performance on young male soccer players (PMID38782805). Results suggest that concurrent training, combining strength and endurance, effectively improves various physical physical attributes. Significant improvements were seen in muscle power, agility, and kicking speed, indicating that integrating both training modalities within the same session can lead to overall better athletic performance, regardless of the sequencing. The only effect seen in this study is on linear sprint speed. Then, the sequencing of training modalities had an impact on sprint speed but did not significantly affect any other fitness qualities.

Another randomized controlled trial by Lee et al. (2020) demonstrated that concurrent training, regardless of the exercise order, effectively improves lower-body maximal strength, total lean mass, and various markers of aerobic fitness in moderately active men (PMID32407361). However, performing resistance training before high-intensity interval training had reduced improvements in lower-body power metrics such as countermovement jump displacement, force, and power. This suggests that while concurrent training is beneficial, the order of exercises may impact specific performance outcomes, particularly lower-body power development.

Understanding Residual Effects of Training Qualities

Research tells us that you can practice and progress different physical qualities in one training block or cycle. Another factor that needs to be accounted when debating this topic are residual training effects. Yuri Verkhoshansky's theory of residual training effects, as expanded by Vladimir Issurin, explains that different physical qualities have varying retention durations after the last training stimulus. This theory emphasizes the importance of understanding how long specific training adaptations last and are maintained:

1. Strength: the residual effect of strength could last around 30 days. This means strength levels can be maintained for up to a month after the last strength training session.

2. Speed: speed qualities tend to have a shorter residual effect, around 5 days, potentially requiring more frequent training to maintain peak levels.

3. Power: the residual training effect for power typically lasts for a short-term period, generally up to a few weeks, before significant decay begins.

4. Coordination: coordination improvements have a moderate residual effect, lasting about 14 days. Regular practice is needed to sustain optimal coordination.

5. Endurance: endurance has a longer residual effect, approximately 30 days. Aerobic fitness might be maintained with less frequent training compared to speed or coordination.

While the theory of residual training effects is compelling and offers valuable insights into programming, the current body of empirical research remains limited. Studies like the systematic review by McMaster et al. in 2013 provide some support but also highlight the need for more rigorous and replicable research (PMID23529287). The controlled nature of Soviet-era observations lends some credibility to these concepts, but their practical application across diverse training settings requires further validation. It could be safe to assume that there are some residual training effects to these qualities. Anecdotally, you and I might have felt it when you stop training for a while because of vacation, time off after season, or any other reason. If these are somewhat precise, it could be important for athletes to be training those qualities before hitting that point of detraining or decay, especially in-season, especially before the biggest tournaments or meets.

The Importance of Being Well-Rounded for Athletes

Athletes need a combination of strength, speed, power, coordination, endurance, and mobility to excel in their sports. Training these qualities together, rather than in isolation, ensures a more holistic approach to athletic development. The exposure to different training stimuli determines how well-rounded an athlete is, enhancing their overall ability to perform and reducing the risk of injuries. Being a "jack of all trades" offers numerous advantages, including versatility, which allows athletes to adapt to various situations and demands, making them more resilient and capable. Variety in training reduces the risk of accommodation or overuse injuries by distributing stress across different pressure gradients and movement patterns. Training multiple qualities enhances overall athleticism, providing athletes with more tools and strategies to succeed. Additionally, the development of skills and strengths in one area can facilitate and enhance the acquisition of new skills and techniques in another, highlighting the interconnection between different physical qualities. The more athletes learn and master diverse movements and ranges of motion, the easier it becomes to adapt and excel in new challenges. In my opinion, athletes do not need to master a specific movement or quality; rather, have the ability to adapt and use varied skills and qualities is what makes them successful.

Translating This to the Weight Room

Adopting a varied and comprehensive training approach in the weight room can yield significant benefits. Training foundational movements from different angles and under varying levels of pressure, resistance curves, and ranges of motion ensures well-rounded strength and resilience. Different implements, such as varied barbells, dumbbells, kettlebells, chains, and resistance bands, promote versatility and prevent staleness and accommodation. Incorporating a wide range of movements helps improve coordination and prevent monotony while learning and mastering different exercises and techniques enhances overall body awareness and control. This approach in the weight room reinforces athletes gaining exposure, and hopefully proficiency, in a wide range of skills and qualities that can prepare them for the diverse challenges of their sports.

So, Linear or Concurrent Periodization?

The debate between linear and concurrent periodization centers on whether to focus on one training quality at a time (linear) or multiple qualities simultaneously (concurrent). Linear periodization involves dedicating specific training phases to one quality, such as hypertrophy or work capacity, followed by other phases that build on that foundation, such as strength, power, or speed. This method often leads to periods of detraining for the qualities not being actively trained, following the residual training effects explained above. In contrast, concurrent periodization involves training multiple qualities simultaneously. While you might emphasize one quality over the other during a certain phase, there is always a minimum effectiveness of the other general physical qualities that we are also trying to work on.

I think that concurrent periodization allows for the development of multiple qualities at once, reflecting the multifaceted demands of athletic performance. When training various qualities concurrently, as seen by research and anecdotally, athletes can develop and progress those qualities simultaneously and this I think promotes a more complete development. Concurrent periodization also takes residual effects into account. Trying to expose athletes to minimum dosages of general physical qualities before detraining of those takes place is important and possible with this type of training. This approach also ensures that athletes can maintain and improve their overall fitness, preparing them for the diverse challenges they may face throughout the season or competition. This is why I often use concurrent periodization, I can strategically cycle through or concurrently train different qualities, ensuring athletes maintain a well-rounded skill set without losing progress in any particular area.

Conclusion

The phrase "jack of all trades, master of none" fails to recognize the value of being well-rounded in Strength and Conditioning. Training multiple qualities concurrently offers numerous benefits, enhancing overall general preparedness and potentially reducing the risk of injury. Athletes who develop a broad range of skills and strengths are better equipped to face the diverse challenges of their sports. In the weight room, this approach translates to more versatile, resilient, and coordinated athletes, ultimately providing them with a competitive edge. Remember, athletes do not need to master a specific movement or quality. Instead, having a wide and varied arsenal of weapons and qualities will potentially lead to a greater ability to succeed in their sports. I hope this helps us appreciate that mastering a single quality is unnecessary for most athletes. Instead, regularly training multiple qualities ensures that an athlete is prepared for a variety of situations and demands.

1. Blechschmied R, Hermse M, Gäbler M, Elferink-Gemser M, Hortobágyi T, Granacher U. Sequencing Effects of Concurrent Strength and Endurance Training on Selected Measures of Physical Fitness in Young Male Soccer Players: A Randomized Matched-Pairs Trial. Sports Med Open. 2024 May 23;10(1):62. doi: 10.1186/s40798-024-00726-4. PMID: 38782805; PMCID: PMC11116357.

2. Lee MJ, Ballantyne JK, Chagolla J, Hopkins WG, Fyfe JJ, Phillips SM, Bishop DJ, Bartlett JD. Order of same-day concurrent training influences some indices of power development, but not strength, lean mass, or aerobic fitness in healthy, moderately-active men after 9 weeks of training. PLoS One. 2020 May 14;15(5):e0233134. doi: 10.1371/journal.pone.0233134. PMID: 32407361; PMCID: PMC7224562.

3. McMaster DT, Gill N, Cronin J, McGuigan M. The development, retention and decay rates of strength and power in elite rugby union, rugby league and American football: a systematic review. Sports Med. 2013 May;43(5):367-84. doi: 10.1007/s40279-013-0031-3. PMID: 23529287.