I keep hearing that song by Queen in the back of my head. The one with the chorus that says “I want it all, I want it all, I want it all and I want it now”. Many of my clients are very busy people and do not have tons of time to devote to exercise outside of the time they choose to spend with me.
Most personal trainers focus on strength training with their clients. They have come to think of “cardio” as some long duration, low intensity activity that the clients should be doing, but on their own time. They make recommendations like “do 30-60 minutes of cardio 3-5 times a week”. I actually know a trainer that tells his clients that in order to be successful they need to do four, 90-minute strength sessions a week, plus another 3-5 hours of cardio on their own time. Talk about inefficient.
This workout is one I use to make sure that my clients can get everything they need in our time together. This plan combines heavy weightlifting with interval style “cardio” training, alternating between the two. Depending on the current needs and abilities of the client there may be from 3-5 exposures to each. The strength training is done in three set mini circuits where in you choose a pushing movement a pulling movement and a lower body movement. The interval training is conducted in four minute blocks using mixed modalities in which the work to rest ratios are varied during each exposure. Rest between the strength and interval bouts is the time it takes to walk from one area of the gym to another. During the strength movements you may vary the rest from 30 – 90 seconds depending on how heavy you wish to train and how challenged you wish to be.
If you are an athlete looking for a great GPP plan for any sport or activity give this style of mixed mode training a try. If you are a trainer who usually just does strength training with your clients, surprise them with this brief and brutal workout. I guarantee you or your clients will see and feel a difference in performance in no time.
Remember the circuits below are just a few examples of 100s you can create. Use these as a template and see what kind of workouts you can come up with. You are limited only by your imagination and the tools you have access to.
Example of Mixed-Mode Hybrid:
Strength Circuit 1. 1 x 6-10 reps each
- Chin-up or weighted Chin-up
- Dip or weighted Dip
- Single leg Squat off a box Bodyweight or weighted
H.I.I.T. Mode 1. Four minutes
- Concept 2 – (20 sec work / 10 sec recovery)
Strength Circuit 2. 1 x 6-10 reps each
- Dumbbell Row
- Dumbbell Bench
- Dumbbell CDL+S
H.I.I.T. Mode 2. Four minutes
- L.B.E. (exercise bike) 30 sec work / 30 sec recovery
Strength Circuit 3. 1 x 6-10 reps each
- Dumbbell Alternating High pull
- Dumbbell Alternating Shoulder press
- Dumbbell reverse lunge
H.I.I.T. Mode 3. Four minutes
- Stair Sprints 20 sec work / 20 sec recovery
Strength Circuit 4. 1 x 6-10 reps each
- Hanging Knee raise (weighted if more then 10 reps can be completed)
- GHD raise (weighted if more then 10 reps can be completed)
- Cable rotations
PAU for NOW
Filed under: Coach's Corner, conditioning, Exercise of the Week, Training | Tagged: Athletics, barbell, bodyweight, conditioning, conditioning circuit, dumbbell, endurance, exercise, fitness, health, Hybrid, hybrid fitness, interval training, intervals, strength, Taku, Training, Variety, workout | Leave a comment »