Train for One Adaptation at a Time
Galpin's foundational point: your body can adapt to almost any stimulus, but it can't adapt well to multiple contradictory stimuli at the same time. Strength training, hypertrophy, endurance, and power each require different protocols. People who try to 'get strong while getting lean while improving cardio' usually get mediocre at all three. Elite athletes periodize — they focus on one adaptation for 6-12 weeks, then move to the next. 'The body is literal. It will give you what you ask for. The problem is people ask for everything at once.'
The play
Pick the one adaptation you want most for the next 12 weeks. Strength: max weight lifted. Hypertrophy: muscle size. Power: explosive force. Endurance: cardiovascular capacity. Every session in that block should prioritize that goal. You can maintain the others at 60-70% effort, but don't split your focus equally. Measurable progress in one adaptation is more valuable than marginal progress in four.