If you train people for a living, you already know this knowledge it’s only as good as what you do with it. Learning new systems is great, but the real test is simple: are your clients improving and your coaching business growing because of it?
This is exactly what happens after we go through Week 4 and Week 5 of the OPEX Method Tutorial. Week 4 focused on aerobic training and cardiovascular health. Week 5 was spent on anaerobic work, the short and intense “OPEX pain” that most people think of as conditioning.
This post describes how this training is already changing the programs of real clients, what actually happens during strenuous anaerobic work, who really needs it, and how often to use it without destroying people in the process.
Turning aerobic training into real customer results
The first big change came from Week 4, which was about aerobic training, continuous OPEX work, and sustained cardiovascular progress.
As a coach, learning is good. But nothing beats being able to say, “I used this framework and signed two new clients this week because of it.” That’s exactly what happened.
A new client was a perfect example. He lifts six days a week and loves strength work. But he openly admitted he had a huge blind spot.
Avoids cardio.
The greater the effort, the more he puts it off.
She wanted someone to hold her accountable and give her a clear plan.
Because of the OPEX aerobic training framework, it was easy to formulate a plan that looked structured, not haphazard.
How her aerobic plan came together
Here’s what the 12-week structure looks like at a high level:
Wave periodization for strength: The volume and intensity of strength training changes over time, rather than remaining constant.
In strength-focused weeks: A multimodal aerobic day. Think mixed moves, different patterns, and sustainable efforts.
In larger volume hypertrophy weeks: A monostructural aerobic session. Consider a mode of operation, such as rowing or cycling, at programmed intensities.
We also added:
Simple benchmarks to test along the way.
Clear progress in 12 weeks.
Ways to keep things fun and varied without losing sight of the purpose.
All of this came straight from the aerobic training concepts from the OPEX Method Mentorship. Because the framework was stable, the client felt confident, as did the trainer presenting it.
She was thrilled, said it was just what she needed and starts next week.
Better support of endurance and ultra-endurance athletes
This upgrade doesn’t just help new customers. It also changes the way existing endurance and ultra-endurance customers train.
Before, strength work might be the main area of focus, with a suggested “little bit of cardio” on the side. Now there are clearer ones structures for:
Where aerobic intervals fit.
How to support big events with better aerobic capacity.
How to line up strength work with strength blocks so they don’t fight each other.
This makes the coach more valuable for:
Simply put, better training improves both the performance and the business side of coaching.
If you’d like to see how OPEX structures its coach teaching, you can check out the OPEX Method coaching training curriculum.
Week 5: What “OPEX Pain” Really Is.
Week 5 turned the spotlight on anaerobic training, often referred to as “OPEX pain.” This is not your easy zone 2 cardio. This is the kind of work that leaves your feet to the fire.
Think:
Most people call this feeling “lactic acid burn.” The truth is a little different, but just as unpleasant.
What’s going on inside your muscles?
Here’s the simple version of what happens during hard anaerobic work:
At the beginning of an all-out effort, your body uses the phosphocreatine system. This is your fastest energy system and uses stored creatine phosphate. It only supports a few seconds of true maximum effort.
As this system ends, your body shifts to anaerobic glycolysis. This breaks down carbohydrates for energy without using oxygen.
During this process, your body produces lactate and hydrogen ions. Hydrogen ions, not lactate itself, are what make your muscles feel like they’re burning.
You’re not working hard enough to fully switch to your aerobic, oxygen system, but you’ve already outgrown your phosphocreatine system. You’re stuck in a painful “in-between” zone.
Your body tries to regulate these hydrogen ions. When it lags, you get that classic “I might throw up” feeling on the bike or track.
This is why this style of training is so hard, even if the total work time is short.
The main lesson: Most people don’t need a lot of anaerobic work
The biggest takeaway from Week 5 is simple. Most general population customers do not need to live in this zone.
Anaerobic training makes sense for:
Competitive athletes.
First responders.
Military members preparing for testing.
Anyone with a specific event on a specific date that requires a short, intense effect.
For them, you can program a short block of anaerobic work to achieve a clear adaptation. But this adaptation doesn’t last forever.
Once they stop training it, it fades away. This is very different from aerobic gains, which last longer and are easier to maintain.
Comparison of energy systems at a glance
Here’s a quick look at how these energy systems differ.
