From Mixed Modal, to Cyclical, to Absolute Strength/Muscle Endurance Training - How we use Interval Training on TrainRx Performance Programs to structure effective workouts.
Interval Training makes you work hard. It forces you to stay on task, and it can be one of the most effective tools for functional strength training and conditioning if used correctly.
In today's GPP WOD Sample we'll be going over 3 ways to use Interval Training. One way for Mixed Modal Conditioning, one way for Monostructural/Cyclical work, and one way for Absolute Strength Training. Each of the samples below highlights how we use Interval style workouts on TrainRx Performance Programs to train for big strength gains, increased capacity, and pacing strategies.
Interval Training makes you work hard. It forces you to stay on task, and it can be one of the most effective tools for functional strength training and conditioning if used correctly.
In today's GPP WOD Sample we'll be going over 3 ways to use Interval Training. One way for Mixed Modal Conditioning, one way for Monostructural/Cyclical work, and one way for Absolute Strength Training. Each of the samples below highlights how we use Interval style workouts on TrainRx Performance Programs to train for big strength gains, increased capacity, and pacing strategies.
Mixed Modal Conditioning
Exercise selection in Mixed Modal Intervals plays an important role. Often, we use Intervals to demonstrate power output, higher rates of muscle contractions, and speed. These intervals are usually short time domains and require the individual to cycle through various movements at fast paces to get the appropriate dose response of the training. In Mixed Modal Intervals we like to stick with movements that are generally lower intensity (lighter loads/lower skill) to ensure higher rates of repetitions.
Sample Mixed Modal Intervals:
1:30/1:30 Minutes x 5 Sets; At Sustained Effort
9 Toes to Bar
9 Dual KB Shoulder to Overhead; 53/35 lb
AMRAP In Remaining Time: Row (Calories)
Sample Mixed Modal Intervals:
1:30/1:30 Minutes x 5 Sets; At Sustained Effort
9 Toes to Bar
9 Dual KB Shoulder to Overhead; 53/35 lb
AMRAP In Remaining Time: Row (Calories)
Cyclical Intervals
Executing proper Cyclical Intervals requires the individual to have an understanding of the paces they are capable of holding. Long duration work requires lower intensity paces, just as short duration intervals require faster paces. In the two sample Cyclical Intervals below we'll look at a Long Duration WOD and a Short Duration WOD, each of which requires a different strategy. Keep in mind that when performing these intervals it is extremely important to understand what pace you can sustain - every work set should be similar the previous one, and we do not want to see drops in intensity levels.
Sample Cyclical Intervals 1:
12 Sets; Each For Max Calories; At Sustained Effort
0:30 Seconds: Airbike
0:30 Seconds: Rest
Coach's Notes:
Sample Cyclical Intervals 1:
12 Sets; Each For Max Calories; At Sustained Effort
0:30 Seconds: Airbike
0:30 Seconds: Rest
Coach's Notes:
- Although the work intervals are short, intensity will need to be lowered in order to sustain intensity due to the short rest periods between sets.
- Short rest periods place a unique demand not he individual in that they do not allow for much recovery, making it much more challenging to sustain similar paces.
- It's better to go slower than to start off too fast - this is Aerobic work, and should not be treated like a sprint.
Every 3:00 Minutes x 5 Sets; At Sustained Effort
0:15 Seconds: Airbike - Sprint
2:45 Seconds: Airbike - Slow Spin/Resting Pace
Coach's Notes:
- Short work intervals + long rest intervals = High Intensity
- The intervals above will require the individual to move at a fast pace to get the required dose response of the training - we want to push the limits in these work sets.
- Long rest periods should allow for repeatability in all sets but keep in mind that you can still push too hard. make sure you can still recover after the first set.
Absolute Strength/Muscle Endurance Training
We can use Interval formats for Strength Training to limit rest, prescribe a specific amount of time for work, to challenge the body's ability to recover after lifting heavy loads, and to keep ourselves on task. Selecting appropriate loads to use for Interval samples below is extremely important. Below, you'll find percentages of 1RM and the RPE Scale, use these to your benefit! If you are new to Interval work for strength training, you may find that using a set percentage of 1RM may be too difficult to sustain, in this case use the RPE Scale to help determine an appropriate load to use in relation to the rep count prescribed. Click here for a refresher on how to use the RPE Scale.Sample Absolute Strength Training:
On the Minute x 12:00 Minutes; At Strength Effort
1 Deadlift; 21X0; At 90% of 1RM Deadlift or RPE 8-9 out of 10
Coach's Notes:
- Each set is performed at the start of every new minute (12 sets total).
- The limited rest in these work intervals will challenge the individual to recover efficiently enough to repeat their efforts with a heavier load - if you are new to Interval work for strength training consider using the RPE Scale as 90% of your 1RM Deadlift may end up being too heavy with the limited rest.
Sample Muscle Endurance:
5 Sets; For Max Repetitions; At Strength Effort
1:00 Minute: Dual DB Rear Foot Elevated Split Squat - L; 20X1
1:00 Minute: Dual DB Rear Foot Elevated Split Squat - R; 20X1
1:00 Minute: Rest
At RPE 6-7 out of 10
Coach's Notes:
- Choose a load that will allow for continuous effort across the full 1:00 minute work intervals - total accumulation of volume in each set will drive the intensity.
- The biggest mistake we can make in these muscle endurance intervals is choosing a weight that is too heavy, we want to sustain constant effort, and if needed, short/efficient rest periods should suffice during sets.