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Interval training is an intense repetitive workout involving short periods of vigorous exercise and breaks Cesc Fabregas Spain Jersey , on repeat. This helps in achieving high intensity work out goals. The basic purpose of this is to mediate the load on cardio-respiratory system. This technique is used to train and build power endurance athletes.
Guiding principle-

Strength+Confidence+Flexibility = Strategy (the ability to use it).


POWER ENDURANCE


This term is used to hard and rapid lasting efforts up to 20-30 minutes, which is usually a short period (because genuine endurance sustains much longer than that). It is cardiovascular in nature, although the cause of stress in oxygen system may also arise from other activities like running or jumping. Energy is provided by equal levels of aerobic and anaerobic sources during this intense effort which requires spasmodic power production over long period.


CIRCUIT


It鈥檚 a sequential repetition of a set of movements (exercises) done back-to-back, in a fixed time frame. Formally, a circuit doesn鈥檛 include any rest period Cesar Azpilicueta Spain Jersey , and any rest taken during this time is summed up in the total measurement of that circuit. These must be executed at high intensity so as to achieve the goal in the set time.


STRENGTH


These workouts are aimed at increasing maximum force production (the maximum level of muscle strength), involving slow and grinding movements like deadlift, squats, pull-ups. As explosiveness is not a considering factor here (explosiveness means the ability to exert maximum force in minimal time), loads are great enough that repetitions are restricted to less than 5 per set with a maximum of 25-30 reps of one particular movement Bruno Spain Jersey , increasing it gradually.


POWER


The type of workouts in this are centred around fast and explosive movements (e.g. Olympic lifts). 鈥淧ower鈥?workouts are defined at aiming to increase the rate of force production 鈥?or the ability to turn on muscle fibers instantly in a coordinated manner. These movements are heavy enough to restrict them to approx. 5 per set. Box jumps, depth jumps fall under this category.
As the central focus is to evoke explosive movements, the cardiovascular stress is imposed for a short period, usually 30-90 seconds.


TAG TEAM


It鈥檚 a team workout method (usually comprising of 2-3 or more people) having one movement of fixed distanceduration and other movements scaled to that.


ENDURANCE>90


Endurance sessions last longer than 90 minutes. 90 minutes is used as a marker because it鈥檚 around this time that fuelling, and hydration become a critical component of the effort Aritz Aduriz Spain Jersey , i.e. where many collapse. Up to this point one can work hard without food and liquid. These are likely sport specific efforts, rarely done in the gym. As the 鈥楨ndurance>90鈥?sessions increase in duration (>34 hours) the HR declines towards what we might call 鈥榰ltra-endurance pace, something that might be maintained forever.


IWT


Developed by Pat O鈥橲hea in 1969 and further refined, a typical IWT session involves a set of 8-12 reps of an 鈥渁thletic lift鈥?immediately chased with two minutes of free aerobic exercise at 90-95% of capacity, followed by two minutes of rest. That is repeated for a total of three sets after which the athlete is rewarded a 5-minute break.
The first phase is repeated though the 鈥榣ift鈥?and the 鈥榝ree鈥?exercises are changed Andres Iniesta Spain Jersey , having the same recovery period.
Phase three involves a circuit of complementary movements, often using bodyweight, with 4-12 reps and 3-10 rounds.


IWT workouts may be scaled towards a particular fitness characteristic.


~For a lasting emphasis, we increase the duration of the free exercise period to 3 minutes and reduce the rest period, all lifts are done with lighter loads and higher reps.
~To focus on *power development* we increase loads for the athletic lifts and reduce the reps Alvaro Morata Spain Jersey , scale back the chasing aerobic exercise period and increase the rest periods to endure 鈥榝ull鈥?recovery.


SM


Single move: like it sounds, this involves a single movement repeated for long duration and essentially mentally inspiring and exhausting at the same time, though the physical stress may also be significant.
Examples might be 100X get ups, the One-mile Tire drag, body weight plus age deadlifts (add the two together to determine load and reps Wholesale Spain Soccer Jerseys , e.g. 155+45= 200 pounds for 200 reps.)


This interval progression illustrates our emphasis on going increasingly harder or faster as the workout evolves rather than the common opposite 鈥?slowing down, taking more rest, shedding weight etc.


CHIPPER


Most chippers contain a minimum of 3 exercises up to a maximum of 10, lasting for 30-60 minutes.
The chipper usually follows one of the several rep schemes:
Same number of reps for all exercises i.e. 50-50-50-50
Pyramids i.e. 10-20-30-40-50-40-30-20-10
Increasing reps i.e. 10-20.鈥?80-90
Decreasing reps i.e. 100-90鈥?20-10


RECOVERY


This technique is an easy and smooth effort usually 30-60 minutes long, undertaken at a low heart rate to move circulate around Wholesale Spain Jerseys , flush by products of previous day鈥檚 effort and create demand for food.


PROGRESSION


It鈥檚 an 鈥渙pen-circuit鈥? meaning that it鈥檚 composed of non-repeating movements executed at low to moderate loads and high reps with emphasis placed on metabolic stress over muscular stress. This type typically lasts for 15-25 minutes.


BREATHING LADDER


A 鈥榖ig鈥?movement (KB Snatch, KB Swing, Thruster, Clean etc) executed using a ladder style rep structure with the rest period determined by how long the athlete can make a fixed number of breaths. (like, do 1 thruster: breathe once Cheap Spain Soccer Jerseys , do 2 thrusters: breathe twice). Breathe as much as you want during the work interval, be strict during the rest intervals. The longer it takes to breathe the necEveryone knows by now that dollar store h. Cheap Jerseys Wholesale Cheap Jerseys Cheap Jerseys Cheap Jerseys China Cheap Jerseys China Free Shipping Cheap NFL Jerseys China Cheap NFL Throwback Jerseys Cheap NFL Sports Jerseys Wholesale Jerseys Wholesale Nike NFL Jerseys