H.I.T. – High Intensity Training

H.I.T. is a safe, efficient and effective form of strength training based on workouts that are brief, intense, and infrequent. Because of their
efficiency H.I.T. style workouts provide maximum benefit in minimum time. This has many advantages for both the general health and
fitness enthusiast as well as the highly competitive athlete.

For coaches and athletes, utilizing H.I.T. based protocols allows more time to be devoted to all other sport requirements including skill
training, strategy and tactics and any other conditioning needs that may be required. Due to their brief and infrequent application H.I.T.
based protocols also allow for maximum recovery time which promotes rapid improvements as well as a lower likelihood of over training.

Finally due to their ability to provide maximum benefit with minimum volume and frequency; H.I.T. based protocols may be easily adapted to in season training allowing for greater maintenance of higher performance levels throughout the duration of the athletic season and if needed, post season as well.

For the general fitness enthusiast, the brief and efficient H.I.T. based workouts mean more time to devote to all other aspects of ones life. Effective H.I.T based strength training programs can be easily accomplished in as little as one hour per week.  (yes, you read that correctly!)

H.I.T. Specifics:

  • Brief – 1-3 sets of a few basic exercises performed in an hour or less.
  • Intense – as hard as possible in good form. The key for most is performing quality repetitions to a point of volitional fatigue.
  • Infrequent – No more than three times per week, often times two, or even one.
  • Safe – HIT is intended to be an extremely productive protocol, but also one that stresses safety. One of the fundamental goals of strength training is to prevent or limit potential injury.
  • Execution – Repetitions should be done in a controlled fashion so that continuous tension is placed on the muscles. We advocate a 3-5 second count for both the concentric (lifting) and eccentric (lowering) phase of each movement. Regardless of the actual repetition speed, the key is performing quality repetitions to a point of volitional fatigue.

So there it is.  For more information on H.I.T training and how to maximize you training efficiency, join the Hybrid Fitness community and see what you’ve been missing.

Keep Training Hard!


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H.I.T Total Body Strength (Video)

Hi Everyone:

Here’s a quick video for you with Taku demonstrating a total-body High Intensity Training (H.I.T.) Circuit.  The weights have been lowered for deomstration purposes, but Taku provides details on the proper rep range.

We recenly completed a big video shoot with lots of different clips covering lots of different movements, exercises, training tips, etc.   We post them to YouTube, Vimeo, Viddler, etc. so I would suggest you subscribe to our blog’s RSS feed (upper left corner of the site) or use the link below to subscribe to our YouTube channel to make sure you don’t miss any of them.

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Thanks for watching – keep training hard!

Think you’re fit? Give Hi-Max Training a shot

We’re lucky enough to be working with a strength and conditioning coach by the name of Tom Kelso.  Tom is formerly the Director of Sports Performance for Pinnacle Performance Training and has recently taken a position with the St. Louis Metropolitan Police Department as an Exercise Specialist and Programming Director.  Tom is a very knowledgable guy and the audio interview we did with him was outstanding.  Those clips will be available at Hybrid Fitness when we go live.  In the meantime, register your name and email address on the site so we can keep you informed.

Here’s a video of Tom in action, working with one of his clients.  This particular type of training is called HIMAX Training.  As Tom describes it, normal HIMAX sessions result in about 12 – 15 exercises/intervals per 1/2 hour session and around 20 exercises for an hour session.  They factor in about 10 minutes of stretching as well, so the actual work duration is around 45-50 minutes.  As Tom says, “most who come to us are looking to lose fat and look better, thus we try to push them to their limit to maximize energy expenditure”.

Check out the video and feel free to post your comments.