High Intensity Training
- As you get older -> diminishing exercise capacity -> more robust and hard exercise.
- Dynamic endurance (interval training) – acidosis, oxygen debt – no warm-up…:
- Running.
- Speed and strength.
- Beach, hill or track.
- 2 session per week.
- Sample sessions.
- 2 * 800 meter sprint, five minute wait, twice a week, no warm-up.
- 6 * 200 meter sprint (or 30 seconds), three minute wait.
- 3 * 400 meter sprint (or 70 seconds), five minute wait.
- 2* 300 meter sprint (or 45 seconds) – 90 second wait – 150 meter sprint (or 20 seconds).
- 6 * 150 meter hill sprints, walk down.
- 10* 100 meter sprint, 1 minute in between.
- 18 *60 meter sprint, 3 sets, 1 minute between reps, 8 minutes between sets.
- 100 meter sprint (3 minute recovery), 150 meter (4 minutes), 200 meter (8 minutes), 150 meter (6 minutes), 100 meter.
- Speed and strength.
- Weight training:
- Strength (whole body).
- 2 sessions per week.
- Resistance, adaptation to “hyper-gravity”.
- Minimum effective dosage.
- Sample sessions.
- Squats (4 sets of x reps).
- Chin-ups (3 sets of x reps).
- Push-ups (2 sets of x reps).
- Dips (3 sets of x reps).
- Power clean or snatch (3 sets of 5 reps).
- Waist row (3 sets of 5 reps).
- Bench press (5 sets of x reps).
- Curls (3 sets of x reps).
- Strength (whole body).
- Circuit training:
- Variable: strength, endurance, speed.
- 1 session per week.
- Sample sessions.
- Squats (10x), lunges (10x), burpees (10x) – 3 sets.
- Push-ups (20x), squat jumps (10x), chin ups (x) – 3 sets.
- Dips (20x), curls (10x), burpees (10x) – 3 sets.
- Mountain climbers (30x), frog jumps (10x), abs (20x) – 3 sets.
- Variable: strength, endurance, speed.
- Don’t feed immediately after exercise.
- Let the body do its work of cellular waste removal and recycling (proteolysis and autophagy).
Sources:
- “Intervals – Gym – Circuit“, Guru Anaerobic