Exercise adaptations can be categorized into skill, speed, power, strength, hypertrophy, muscular endurance, anaerobic power, VO2 max, and long duration endurance.

“There is about nine different adaptations you can get from exercise. First one to think about is what we'll just call skill. So this is improving anything from say a golf swing to a squatting technique to running. And this is just simply moving mechanically how you want your body to move. From there, we're going to get into speed. So, this is moving as fast as possible. The next one is power. And power is a function of speed, but it's also a function of the next one, which is strength. So, if you actually multiply strength by speed, you get power. So, there's carryover. So, like a lot of things you would do for the development of strength and power, um, they are somewhat similar, but then there's differences. Once you get past strength and the next one kind of down the list is hypertrophy. This is muscle size, right? Growing muscle mass is one way to think about it. After hypertrophy, you get into these categories of the next one is um these are all globally endurance based issues. And the very first one is called muscular endurance. So this is your ability to do how many push-ups can you do in one minute? You know, things like that. Past muscular endurance, you're now into more of an energetic or even cardiovascular fatigue. So you've left the local muscle, and you're now into the entire physiological system and its ability to produce and sustain work. Think about this as um I call this anorobic power, right? So this is your ability to produce a lot of work for say 30 seconds to maybe 1 minute kind of 2 minutes like that. The next one down then is more closely aligned to what we'll call your V2 max. So this is your ability to kind of do the same thing but more of a time domain of say 3 to 12 minutes. So this is going to be a maximum heart rate, but it's going to be well past just max heart rate. Then after that, we have what I call long duration endurance. So this is your ability to sustain work. The time domain doesn't matter in terms of how fast going you're going. It's how how long can you sustain work. This is 30 plus minutes of no break like that. So as just an highle overview, those are the the different things you can target.”