If you coach people for a living, you already know that knowledge is only as good as what you do with it. Learning new systems is great, but the real test is simple: do your clients get better, and does your coaching business grow because of it?
That is exactly what is happening after going through Week 4 and Week 5 of the OPEX Method Mentorship. Week 4 focused on aerobic training and cardiovascular health. Week 5 moved into anaerobic work, the short and intense “OPEX pain” that most people think of as conditioning.
This post walks through how that education is already changing real client programs, what actually goes on during painful anaerobic work, who really needs it, and how often to use it without wrecking people in the process.
Turning Aerobic Education Into Real Client Results
The first big shift came from Week 4, which was all about aerobic training, OPEX sustain work, and cardiovascular progress that lasts.
As a coach, learning is nice. But nothing beats being able to say, “I used this framework and signed two new clients this week because of it.” That is exactly what happened.
One new client was a perfect example. She lifts six days per week and loves strength work. But she openly admitted she had a huge blind spot.
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She avoids cardio.
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The longer the effort, the more she puts it off.
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She wanted someone to hold her accountable and give her a clear plan.
Because of the OPEX aerobic training framework, it was easy to lay out a plan that felt structured, not random.
How Her Aerobic Plan Came Together
Here is how her 12 week structure looks at a high level:
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Undulating periodization for strength: Strength training volume and intensity shift over time, rather than staying flat.
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On strength focused weeks: One multimodal aerobic day. Think mixed movements, different patterns, and sustainable efforts.
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On higher volume hypertrophy weeks: One monostructural aerobic session. Think single modality, like a rower or bike, at planned intensities.
We also added:
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Simple benchmarks to test along the way.
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Clear progressions over 12 weeks.
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Ways to keep things fun and varied, without losing the purpose.
All of this came straight out of the aerobic training concepts from the OPEX Method Mentorship. Because the framework was solid, the client felt confident, and so did the coach presenting it.
She was excited, said it was exactly what she needed, and starts next week.
Supporting Endurance And Ultra Endurance Athletes Better
This upgrade is not only helping new clients. It is also changing how existing endurance and ultra endurance clients are coached.
Before, strength work might have been the main area of focus, with “some cardio” suggested on the side. Now there are clearer structures for:
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Where aerobic intervals fit.
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How to support long events with better aerobic capacity.
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How to line up strength work with endurance blocks so they do not fight each other.
That makes the coach more valuable for:
In simple terms, better education is improving both performance and the business side of coaching.
If you want to see how OPEX structures their teaching for coaches, you can look at the OPEX Method coaching education curriculum.
Week 5: What “OPEX Pain” Really Is
Week 5 turned the spotlight on anaerobic training, often labeled “OPEX pain.” This is not your easy zone 2 cardio. This is the kind of work that leaves your legs on fire.
Think:
Most people call that feeling “lactic acid burn.” The truth is a bit different, but just as unpleasant.
What Is Going On Inside Your Muscles?
Here is the simple version of what happens during hard anaerobic work:
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At the start of an all out effort, your body uses the phosphocreatine system. This is your fastest energy system and uses stored creatine phosphate. It supports only a few seconds of true max effort.
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As that system runs out, your body shifts to anaerobic glycolysis. This breaks down carbs for energy without using oxygen.
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During this process, your body produces lactate and hydrogen ions. The hydrogen ions, not lactate itself, are what make your muscles feel like they are burning.
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You are not working long enough to switch fully to your aerobic, oxygen driven system, but you have already outrun your phosphocreatine system. You are stuck in a painful “in between” zone.
Your body tries to buffer those hydrogen ions. When it falls behind, you feel that classic “I might throw up” sensation on the bike or track.
This is why that style of training feels so rough, even if the total work time is short.
The Main Lesson: Most People Do Not Need Much Anaerobic Work
The biggest takeaway from Week 5 is simple. Most general population clients do not need to live in this zone.
Anaerobic training makes sense for:
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Competitive athletes.
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First responders.
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Military members preparing for tests.
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Anyone with a specific event on a specific date that demands short, intense output.
For them, you can program a short block of anaerobic work to drive a clear adaptation. But that adaptation does not last forever.
Once they stop training it, it fades. That is very different from aerobic gains, which hang around longer and are easier to maintain.
Comparing Energy Systems At A Glance
Here is a quick view of how these energy systems differ.