This style of workout has probably been around in one form or another for quite some time. I first heard about it when doing some research on the work of Matt Brzycki, Coordinator of Health Fitness, Strength and Conditioning at Princeton University. Along with his duties at Princeton, Brzycki is a prolific author whose many works are focused on safe, rational and efficient training methods.
A 3×3 Workout is basically a multiple-joint hip movement followed by a multiple-joint chest movement followed by a multiple-joint upper back movement and repeated two more times with as little rest between exercises as possible.
Sequence one: You should reach muscle failure at about 20 reps for the hip exercise, 12 for the chest exercise and 12 for the upper back exercise.
Sequence two: Repetition goals would be 15 for the hip exercise, 10 for the chest exercise and 10 for the upper back exercise.
Sequence Three: Repetition goals of 12 for the hip exercise, 8 for the chest exercise and 8 for the upper back exercise.
A typical exercise selection for a 3X3 workout might be:
1. Squat – Bench Press – Barbell Row
2. Leg Press – Dip – Chin
3. Deadlift – Standing Press – Pull-down (palms in)
When doing the 3X3 routine it’s critical that you perform every set to muscle failure. It’s also important that you move quickly between exercises with as little rest as possible. The length of the recovery between exercises will depend upon your present level of metabolic conditioning.
If done properly you should be able to finish an entire 3X3 workout in about 10-15 minutes. Doing these types of workouts gives you the total package: strength, endurance and mental toughness.
WARNING: these workouts are much harder then they may appear. Only attempt them if you have a great fitness base and are used to workouts with a high Anaerobic output and minimal rest periods.
PAU for NOW
For Brzycki’s Ideas on H.I.T., go here:
For a list of Brzycki’s books, go here:
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