Intro Interval Program – H.I.I.T

This interval program is designed to be performed 2 – 4 times per week on a Treadmill.

Work intervals should be performed at 80-90% Max Heart Rate (MHR)

If applicable, adjust incline and speed accordingly to achieve proper MHR results

Click the thumbnail below for a full-size view:

Intro Interval Program – H.I.I.T

Lower Body Blast

This week features another awesome workout from my friend, coach Tom Kelso.

Sometimes you want to get in the gym and really just crush it. The following workout will be both extremely challenging as well as highly effective. If you are looking for a tough workout, look no further. This workout features targeted lower-body exercises, combined with total body intervals.

Productive lower body workout combined with intervals:
Med. Ball squat-to-press :30 on/:30 off x 4 sets
Leg Press x 10-14
Burpees :45 on/:45 off x 3 sets
Barbell Squat x 10-14
Mountain Climbers :20 on/:20 off x 6 sets
Single-Leg Leg Press x 8-12 each leg
Versa Climber 1:00 on/:30 off x 3 sets
Stiff-Leg Dead Lift x 8-12
150 lb. dummy or other object drag/push :30 on/:30 off x 4 sets
Dumbbell Wall Sit for time
Leg Curl x 10-14
Completion time: 35:00 – 45:00
 
Do your best, and try not to get sick…
 
PAU for NOW
 
TAKU

DEVELOPING A SPORT PERFORMANCE PROGRAM

SPORT PERFORMANCE PROGRAM IDEALS
By Tom Kelso

The goal of a sports performance program is to maximize physical qualities needed for optimal athletic performance and injury prevention. Simply put, athletes want to perform at their best from start to finish each contest, over an entire season, and throughout their playing careers without incurring injury setbacks. Many programs that address this can be complicated, time-consuming, and unproductive, but a sound program simplifies the process by focusing on the alterable physical qualities to assure time-efficiency and measurable results. The bottom line is following a sound program makes sense and optimally prepares you for the rigors of competition.

Program components:

1. Progressive strength training. The benefits of increasing muscular strength are numerous. Increasing over-all body strength will improve your potential to exert maximum strength, explosive power and muscular endurance during competition. It will also assist in improving running speed, agility, body composition (body fat levels), and injury prevention. I utilize a variety of intensity-based protocols for both in-season and out-of-season programs.

2. Sport-related conditioning. Fatigue can inhibit maximum skill performance and increase the risk of injury, especially in the latter stages of competitions and important contests at the end of the season. Being in top condition is therefore vital. A good program addresses the energy demands required for your sport by using various interval runs, speed &, agility drills, and sport-specific activities to improve your ability to work at a high level the entire contest. Numerous methods can be used to get you “in shape,” but the closer you can replicate work demands of your sport during conditioning training, the greater the transfer to the sport.

3. Flexibility. All other factors being equal, applying muscular force over the greatest range of joint motion can improve power output during skill execution. Therefore, maximizing one’s inherent flexibility can be beneficial. One’s joint flexibility is contingent upon skeletal muscle origins and insertions, body composition, and to some extent activity level. Some athletes are quite flexible while others are not. Whatever your level, it can be maximized by emphasizing full range of motion strength training exercises and performing basic pre- and post-workout safe static-stretching exercises. An inordinate amount of time spent on static stretching is normally not necessary unless there is a specific need for it.

4. Nutrition. Nutritional intake can have a significant impact on your performance potential as it can both positively and negatively effect body composition, energy levels during training and competition, and the ability to grow muscle and build strength. Following a sensible nutrition plan is therefore very important. A sound program offers advice and guidelines for adhering to a proper food intake plan to optimize your training results. If one eats sensibly from healthy products obtained at the local grocery store, it will augment their training and recovery so expensive nutritional supplements are really not necessary.

Benefits of the sports performance program components:

Strength training:

> Increased muscular strength
> Increased muscular power
> Increased muscular endurance
> Increased muscle size
> Improved running speed
> Improved agility
> Assists in body fat reduction
> Reduced injury risk

Conditioning:

> Improved endurance
> Improved running speed
> Improved agility
> Improved reaction/quickness
> Assists in body fat reduction
> Reduced injury risk

Flexibility:

> Improved force production potential
> Improved skill execution
> Reduced injury risk

Nutrition:

> Maximizes muscle strength
> Maximizes muscle size
> Assists in body fat reduction
> Improved endurance
> Assists in recovery time

TAKU’s NOTE:

This weeks article courtesy of my friend Tom Kelso. Visit his newely updated web-site for tons of great information and some of the best books in the industry. 

1. THE INTERVAL TRAINING MANUAL:
2. THE STRENGTH TRAINING WORKOUT ENCYCLOPEDIA:
3. TRUTH, MYTH & REALITY

I want it All

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

TAKU

Slow and steady?

By now, almost everyone knows that I am a big fan of brief, intense, and efficient training methods for both strength and conditioning. In my opinion High Intensity Strength Training, with maximal efforts, and minimal rest periods, is the ultimate tool to achieve Super fitness.

For years I have been recommending intense interval style training, as well as high intensity circuit strength training, to my clients who are trying to lose body fat in the shortest time possible. This style of training is the ultimate means to drive metabolic cost and maximize caloric expenditure.

This week we look at some interesting research that support these ideas:*


Examining Matched Acute Physiological Responses to Various Modes of Exercise in Individuals Who Are Overweight

James E. Clark

Purpose: To perform match comparison of 3 different exercise programs: traditional continuous endurance training (ET); mixed-intensity interval endurance training (MI-ET) and circuit-interval resistance training (CRT) programs, to determine which of the three programs provides greater benefit of exercise in individuals who are overweight.

Conclusions: The MI-ET program spent a greater percent of training time within a favorable training zone than CRT and ET programs.  The MI-ET and CRT programs produced greater caloric expenditure than the ET program, with no statistical difference between the MI-ET and CRT programs.  Although the CRT program produces the greatest overall caloric expenditure, the MI-ET program produces measures that provided significantly greater benefit of exercise for the 3 programs of interest.

IN PLAIN ENGLISH:  If you want to maximize energy expenditure to facilitate fat-loss, choose more intense interval-type training and/or circuit strength training as opposed to walking on a treadmill or running at a low-level continuous pace.

PAU for NOW

TAKU

* Thanks to my friend Tom Kelso for sharing the awesome information he has at his home page.

P.S. (click on Tom’s name above, so that you can drop by his sight, and explore for yourself).


Simple 20 Minute Conditioning

This week features another brief, intense and challenging workout which Combines running with body weight exercises.

For this workout you will only need your body-weight as the resistance. If you choose to train outdoors, I recommend that you go to a park or a high-school athletic field, and use running as the active segment between specific exercises. If you train indoors you may choose any of the suggested machines or any other activity that seems to fit the bill.

Attempt to complete the entire workout with minimal rest between each exercise or run. The goal time for completion is 20 minutes.
2:00 hard run / bike / elliptical / rower other
Push-ups x max reps
1:00 hard run / bike / elliptical / rower other
Bicycle Crunches x max reps
2:00 hard run / bike / elliptical / rower other
Body Weight Squats x max reps
1:00 hard run / bike / elliptical / rower other
Push-ups x max reps
2:00 hard run / bike / elliptical / rower other
Bicycle Crunches x max reps
1:00 hard run / bike / elliptical / rower other
Body Weight Squats x max reps
2:00 hard run / bike / elliptical / rower other
This workout was created by my friend Coach Tom Kelso.
PAU for NOW
www.hybridfitness.tv
www.blackjackfitness.com

Gym Floor Circuit

Here is a BRUTAL conditioning workout that is great to do if you have access to a full-size Basketball court.

Try it now!

(on a basketball court)
Use either light dumbbells or a weighted aerobic bar
Complete all 19 stations with minimal rest between each
.
1. Bar/DB forward lunges down court and back
2. Bar/DB overhead press x 20
3. Bar/DB lateral lunges to mid-court, turn 180 degress,
continue to end line
4. Bar/DB bent-over row x 30
5. Run 4 lengths of the court (down, back, down, back)
6. Bar/DB squat x 35
7. Bar/DB uopright row x 20
8. Bar/DB forward lunge down court
9. On floor – bicycle crunches x 1:00
10. Push ups x max reps
11. Bar/DB held at arms-length overhead, run 4 lengths of the court
12. Bar/DB squat-to-overhead press x 20
13. Run 4 lengths of the court
14. Bar/DB overhead press x 20
15. Bar/DB run 2 lengths of the court with 5 squats at the free throw line,
mid-court, far free throw line and end line
16. Push ups x max reps
17. Mountain climbers x 100
18. Bar/DB lateral lunges to mid-court, then back to end line
19. Squat thrusts x 12

This is another awesome workout from my friend Tom Kelso.

PAU for NOW

TAKU
www.hybridfitness.tv
www.blackjackfitness.com