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High Intensity Training Methods

Editorial Staff December 9, 2009 Sports Performance, Tru-Strength Boot Camps Comments Off on High Intensity Training Methods


In the military, the term force multiplier refers to a factor that dramatically increases the effectiveness of an item or group.

This includes technology, psychology, training, and experience used to boost the abilities of a military force. In fitness, there are also a variety of training methods and equipment that can multiply the results of the time spent working out, I call them Flex Multipliers.

Just like force multipliers, Flex Multipliers drastically increase the efficiency of the time used working out. Examples of Flex Multipliers include weighted vests, weighted hiking, kettlebell training, sandbag training, super setting, circuit training, interval training and the Tabata Protocol. Each has the ability to increase your physical workload without increasing your time working out.

Weighted Vests – By working out your body at a heavier weight than it is accustomed to, you can drastically improve strength, power, and quickness. Better yet, a weighted vest adds resistance to all body-weight exercises, increasing their intensity (and therefore benefit) in shorter amounts of time.

Weighted Hiking – Weighted hiking has the same Flex Multiplier effects of weighted vests, but also allows you to transport other exercise equipment to interesting workout locations, providing you with an additional workout wherever you go. You can turn a 30 minute hike into a marathon through the combination of weighted hiking and other training.

Kettlebell Training – Kettlebell training gives you the ability to work several muscle groups in the body at the same time at a very high intensity. For example, the kettlebell swing exercise works your hamstrings, glutes, back, shoulders, and grip. Not to mention your heart and lungs need to work much harder to pump blood and oxygen into all of those muscles. Due to the extra work, your body burns far more calories than a traditional workout would, making kettlebell training a great example of a Flex Multiplier.

Sandbag Training – Unlike traditional weights, sandbags are completely unbalanced, requiring you to stabilize the shifting weight using a variety of muscles, especially your core. The ungainly exercise tool is difficult to grip, and therefore difficult to lift, requiring even more energy to be expended during each workout.

Super Setting – Also known as giant setting, super setting is when two or more exercises are done at the same time with limited or no time in between sets. This does more than just save time; weight-lifting veterans have used super setting for years to build muscle by working out opposing muscle groups (using heavier weights) or the same muscle group (using lighter weights and working you muscle to full exhaustion).

Circuit Training – Circuit training is another type of multiple-set workout that saves time and drastically increases your workload. During a circuit training workout you do your regular workout without resting in-between each exercise; you simply move from one to the next without stopping. You take a short rest in between each circuit before continuing with another set.

Interval Training – Interval training involves bursts of high intensity exercise for a brief period of time. The Sprint intervals last from 15 seconds (for exercises like running sprints) to 20 minutes (for exercises like indoor cycling). The recovery or Rest intervals allows the body to recover while doing the same exercise at low intensity. Interval training burns fat long after you’ve finished your workout, and the workouts themselves could be as short as 10 minutes.

Tabata Protocol – The Tabata Protocol is an extremely intense training method designed specifically for Olympic athletes. This type of interval training involves a 20-second sprint then 10-second rest, repeated for 4 minutes, or 8 cycles.

The benefits of Flex Multipliers are related to EPOC (excess postexercise oxygen consumption), or the effects on the body after intense training. Basically, the intense workout drains your muscles of their inbuilt energy source, requiring the body to replenish it over the course of 48 hours. In order to do so, the body must draw from your energy reserves (aka unwanted fat) in order to meet demand, thereby rapidly burning fat, even when you’re not working out.

Incorporating high intensity training into your workout routine a few times a week will eventually improve your body’s ability to convert energy directly into the muscle, rather than sending it to fat stores. So, use Flex Multipliers to turn your body into a rock-hard, fat burning machine.

Compliments of Mark de Grasse, 2/7/2009 from MBODY STRENGTH and TRU-STRENGTH PERFORMANCE


Article by Mark de Grasse, 2/7/2009 from MBODY

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