With that said, some of the most intense workouts I’ve done for the last 19 years have finally reached the mainstream.
Out of all the sports I’ve seen that requires total body strength, intense conditioning, proper nutrition and mental toughness, only three sports come to mind. Wrestling, boxing and mixed martial arts. The training needed to advance at these 3 sports are all at the top of the list.
Part of which is a no-brainer. Boxing and wrestling both require upper and lower body strength, high performance conditioning as well as a nutritional plan in order to properly make weight for ones particular weight class. In the past, weight loss (good or bad) was often associated with wrestling over most sports. But not anymore thanks to the UFC. MMA fighters have shown on live TV that weight loss in large quantities can be accomplished in a short period of time. The shows I seen didn’t provide a good demonstration regarding weight cutting. However, with good nutrition and an intense interval training program that requires various movements, along with lifting , pushing, pulling, jumping, and rotating, with that combination an mma fighter can completely change their appearance in a short period of time all by applying two basic principles. Which are training their entire body at slow and fast speeds and eating the right foods.
The unique thing about that style of training is that most wrestlers have been doing this for years. It’s nothing new to any high caliber wrestler or a youngster starting off in his youth.
So how can an average 40 year old male or female benefit from this style of training? Check with your doctor first before doing any type of physical strength training. Once approved, it’s as simple as going and getting a stop watch and do some research on various workout routines then of course get to work. You can’t forget watch what you eat. Nutrition is the overall key to making dramatic changes in your appearance. Keep in mind, you’re going to be doing the opposite of starving yourself too. Your actually going to transition into a “multiple meal a day” diet and eat every 2 – 3 hours. Once that’s established you’re on your way.
With my clients, we work in various intervals that consist of 20 seconds of exercise, 10 seconds of rest, 40 seconds of exercise, 20 seconds rest up to 2 minutes with 1 minute rest. I change them up all the time, even in between rounds (or sets).
Interesting enough, according to the American College of Sports Medicine, more calories are burned in short, high intensity exercise, than long, low intense exercise.
These workouts can be done in as little as 4 minutes, once or twice a day. How effective is a 4 minute workout ? Pretty good if you roll with the 20 seconds on, 10 seconds rest tabata interval. Here’s a sample workout you can do from home- JOG UP AND DOWN YOUR STAIRS WHILE CARRYING SOMETHING (doesn’t matter how many steps) for 20 seconds, then rest for 10 for a total 4 minutes. As you’ll see, your heart rate goes up fast with more intensity or speed. My workouts a bit more creative than that, however if NOT ENOUGH TIME is your excuse for not exercising, you’ve just been called out…
More workouts, routines and videos of Tru-Strength Athletes in Action..
— TR —