How should I train for a quadrathalon

For training for a quadrathlon, Andy Galpin recommends a training program that includes a variety of activities to improve efficiency, cardiac output, and to incorporate different movement patterns. He suggests the following:

• Incorporate sport with machines and dumbbells while making sure to include social interactions and outdoor experiences like walking at least twice a week.
• Consider taking a full week off at the end of each quarter, or opt for a lighter deloading week if preferred. This approach prevents overuse and introduces variety in the training program.
• Mix activities to cover various aspects such as fat loss, strength, hypertrophy, and cardiovascular endurance, while varying calories intake between high and low as part of the nutrition strategy.
• Execute the program in five-week cycles where you push hard and progress either in intensity or volume. After five weeks, do a deload week followed by another hard five weeks and then take a true off week. This cycle should be repeated throughout the year.

This varied approach allows for a balanced and effective training program, ensuring progress in strength, hypertrophy, endurance, and other key fitness components while avoiding burnout and overuse injuries 1.