Started with a body weight warm up before going onto a Superset of Deadlift then bench press for 8’s, then onto push jerk for 5’s
I then moved onto a circuit of timed sled push/pulls, interval runs 15s on/off then tyre flips and keg clean and press.
Sorry, no pics today… I forgot the camera…oops!
Interval training is a type of physical training that involves bursts of high intensity work. This high intensity work is alternated with periods of rest or low activity (the intervals in interval training).
It is believed by many in the fitness industry that this method of training is more effective at inducing fat loss than simply training at a moderate intensity level for the same duration. This has been confirmed in at least two studies. {1} {2}
Interval training is often practiced by long distance runners (800 metres and above). Sprinters and footballers have also been known to use this type of training.
Distance runners often practice interval training on tracks, running hard at a certain pace for a specified distance (or, less often, time) and jogging, walking, or resting for a set distance or time before the next speed burst. Distances can also vary; one example would be a “ladder” workout consisting of a 1600-meter, two 1200-meter, three 800-meter, and four 400-meter repetitions, each at an appropriate speed and with an appropriate amount of recovery.
“Walk-back sprinting” is another example of interval training for runners, in which one sprints a short distance (anywhere from 100 to 800 meters), then walks back to the starting point (the recovery period) to repeat the sprint a certain number of times. To add challenge to the workout, each of these sprints may start at a predetermined time interval, e.g. 200 meter sprint, walk back, and sprint again every 3 minutes. The time interval provides just enough recovery.
Interval training is a favorite of coaches because of its effectiveness in cardiovascular build-up and also its ability to make more well-rounded runners.
(Info taken from Wikipedia)
I strongly believe that a decent 30 min workout will give better results than a half hearted hour long session.
We’ve all seen people in the gym floating from one machine to the next looking a bit lost without any real sense of direction. A few minutes on the treadmill, stop for a drink, have a chat with friends about lack of results before moving to the next machine and so on! You know what I mean…
When I tell people that they would be better off with a decent 30 min workout I often get the response that they feel the need to stay in then gym for a full hour. They would love to get in, get the job done and out again in 30 mins however if they don’t spend the full hour there, they feel guilty!
It is almost as if we’re programmed to think that anything less than an hour in the gym is a waste of time……. which is not true!
I regularly do short gym sessions and leave feeling that I have worked hard, knowing that the session will make a difference.
So, to prove you can get results in short sessions, I have launched a new service; the 30 min PT session!
As you will have already guessed, it lasts for 30 minutes and comes with all the support you would expect with an hour long PT session.
Check out the Services page for more information but hurry as availability is limited!!!
Tabata is a basic form of interval training which I regularly use in my clients and my own sessions.
A tabata session is structured like this:
20 sec work
10 secs rest
repeat for required number of rounds.
It is very popular with martial arts and combat athletes but it also has excellent potential for use with bodybuilders, Olympic lifters and other conditioning training. I like it as you get a particularly intense workout in a short period of time. So, I would also recommend it for those who are short of time and prefer to exercise at home.
1 exercise example: Squats
20 sec Squats
10 sec rest
20 sec squats
10 sec rest
etc.
2 exercise example: Squats & Press Ups
20 secs Squats
10 secs rest
20 secs Press Ups
10 secs rest
20 secs Squats
10 secs rest
20 secs Press Ups
10 secs rest
etc.
Give it a go and see what you think!!!
If you like Tabata, or even just interval training! I would highly recommend investing in a Gymboss interval timer.
It will make your training so much easier. I’m not going to list all the benefits here, you can get all the info by clicking on the image to go directly to the gymboss site.
Its worth a look!
I managed to fit in a quick session between clients last night. I didn’t have too much time so I had to go with a big compound exercise….Deadlifts!
I then followed the deadlifts with some pulls.
Here’s how the session looked:
Bodyweight dymamic warm up
Deadlifts building up to 85% of 1 rep max
then 5 sets of 5 with roughly 2 mins rest intervals
I then moved onto some pull exercises for 4 sets of 10 reps
these included Lat Pull Downs and Seated rows!
