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.
• 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).
• 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.
• 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