Tag Archives: High Intensity Interval Training

Is Conditioning A Sham?

go-faster-stripes II
CC Norma Desmond

I received a question recently (who had directed me to this article in their question) about ‘conditioning.’

If you haven’t already you should read up on my Energy System Development articles and my Interval Training articles.

For the record I hadn’t read this particular article at the time I received this question, but I am very familiar with Mark Rippetoe’s work.

He is very well known in my field and has authored a couple of fantastic books including Starting Strength and Practical Programming (both with Lorie Kilgore and both of which I’ve read more than once — seriously they are good training books). Continue reading Is Conditioning A Sham?

Interval Training (Part 3)

Cyclist in Morning Mist

As the last installment, this final interval post covers every interval not time based.

If you need help getting started, wonder about the science behind interval training, or are wondering what the heck HITT is, check out Part 1.

If you were looking for 9 awesome time based protocols, you’ll have to see Part 2.

This is everything else.

Continue reading Interval Training (Part 3)

Interval Training (Part 2)

I’ll cut straight to the chase, this is just going to be a summary of the different interval protocols you can try.

If you don’t know how to get started with Interval Training you missed part 1.

If you don’t know what Interval Training is or HIIT is, you missed part 1.

Read it, then come back for more energy system training ideas than you can shake a stick at!

Continue reading Interval Training (Part 2)

Interval Training (Part 1)

An belt/wrist held interval sports/training ti...

Interval Training was the buzz word for the last few years.

I’m happy to say that the buzz and foreign association people used to have with it is gone, and it’s become a staple in the fitness world.

Why?

Because it works!

Want to learn all the stuff you won’t find on Wikipedia?…

Continue reading Interval Training (Part 1)

Six Things Holding You Back at the Gym

Also entitled, the 20% things that prevent 80% of your results.

This is the short-form version of the things I see on a regular basis that explain why people tell me they don’t have time to exercise.

1) Long Slow Distance Cardio (LSD)

If you’re an endurance athlete, this makes sense, you need to put in a certain amount of mileage to perform well, but not at the sake of ignoring other good training tactics like weight/strength training and technique training. Simply getting your distance in, is not the answer to improving performance, yet so many endurance athletes make this mistake. You also need technique work, mental training, mobility training and speed work.

If you’re not an high-level endurance athlete, then I recommend high-intensity interval training (HITT) over LSD any day. You can get similar health benefits, cardiovascular improvements and weight loss in 1/3 the total time spent. You’ll also do much less actual work (just at a higher intensity) during that time, because you get to rest in between. You’ll also take your body outside of it’s comfort zone, simulating more adaptation down the road.

**Note: If you are new to training, work your way up to HITT with the typical walk/run work approach. It works on any piece of cardiovascular equipment and is actually a type of interval training anyway. Get your mechanics/technique checked too. I highly recommend an interval protocol (you can use a piece of gym equipment if you must, I’d go with the rower, bike or incline treadmill if you must) of 15 seconds hard, 45 seconds easy to start before you work your way up to anything else. By week 8-12, you should be able to up the intensity quite a bit. Continue reading Six Things Holding You Back at the Gym