P R E S E N T E D B Y TOMMY MATTHEWS

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Get Ripped and Don’t

Die Trying- Strength Training

Versus HIIT by Escape Fitness®

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INTRODUCTION

Overtraining just to look great doesn’t have to come at the expense of your health. In fact, it’s just a one-way ticket to getting injured! This workshop looks at the benefits of strength training vs HIIT training and how they can be combined for maximum results. Smart training protocols, proper recovery methods, fat burning workouts and other tools for success will be covered in this special workshop. Walk away with new ways to get your clients “ripped”

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COMMON MISTAKES

HIIT too low

• Heart rates around 80% are too close to aerobic threshold for most participant’s therefore don’t illicit the necessary responses to achieve a high EPOC.

HIIT too much

• Over stressing the body, not allowing for enough recovery and not having the energy required to train at a high enough intensity.

• Not having the structure and function to deal with the dynamic load and stress placed on the body.

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COMMON MISTAKES

Overtraining and Increased injury risk

• Not enough time for cellular repair and other recovery processes.

• Excessive stress (distress) and cortisol levels.

• Not having the structure and function to deal with the load and stress placed on the body.

Unbalanced programming and movements • Unachievable training density and volume • Overtraining of the same movement patterns • Volume of strength training

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STRENGTH TRAINING OUTLINE

Definition:

• The greatest force possible in a single maximal effort.

Why Strength Training?

• Promotes a strong structure and good posture to deal with the dynamic forces and loads placed on the body.

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BENEFITS OF STRENGTH TRAINING

•  Greater muscle mass means more calories burnt at rest.

•  Improved ability to deal with physical stress and dynamic movements.

•  Better muscular control for movements performed at speed.

•  With good programming it can improve postural imbalances.

•  Improved body shape.

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COMMOM STRENGTH TRAINING METHODS

5 sets of 5 • Working at 75 – 85% • Sets 3 – 5 can increase in weight if required.

Ramping for 1RM, 2RM or 3RM • Same reps, increase weight each set, 5 to 6 sets is optimal. • 1 x 80kg • 1 x 82.5kg • 1 x 85kg • 1 x 87.5kkg • 1 x 90kg

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COMMOM STRENGTH TRAINING METHODS

321 waves • 3 @ 80kg • 2 @ 90kg • 1 @ 100kg

54321 Reps • The weight goes up as reps go down

No one method stands out, although 5 sets of 5 has been one of the most long standing, successful methods.

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HIIT TRAINING OUTLINE

Definition:

• Varied work and rest periods to elicit a heart rate response between 80 – 95% max hr.

Common training methods

• Tabatta

• Interval training – Swedish created Fartlek training (speed play)

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BENEFITS OF HIIT TRAINING

•  Increased EPOC

•  Increased metabolic rate.

•  Improved aerobic capacity.

•  Improved anaerobic capacity.

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THE MOST SUCCESFUL METHODS

There isn’t one!

• Dependent on client and fitness levels.

• Adapt intervals to suit client.

• Adapt exercise selection to suit client.

• Change training tools to suit client.

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CONSIDERATIONS

•  Exercise selection should be chosen to fit the client’s skill level.

•  To technical and injury risk increases, to easy and adequate HR levels are not achieved.

•  Complex movements first if in a sequence. •  Speed is a key factor in achieving high levels of heart rate. •  Time based or rep based options •  Total time of work set should aim to achieve 60 to 120 seconds

of work followed by adequate rest to restore energy systems. If it is an interval shorter than 60 seconds, shorter rest periods could be taken and total time of set could be longer than 120 seconds. It all comes down to form and intensity. Is the client able to keep the intensity high and not drop off towards the end of the set?

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SMART PROGRAMMING

Balancing HIIT and Strength Training

• Same number of sessions per week during week 1 onwards.

• Volume increases as client adapts.

• Functional imbalances, postural correction and skill learning make up the majority of time during the early weeks of programming.

• As client adapts to higher stresses, the reps, sets, etc increase.

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SMART PROGRAMMING

Progressive adaptation, power output, reverse periodization, conjugate training method.

• Progressive Adaptation:- the importance of tracking and progression across a weekly/monthly plan.

• Reverse Periodization:- train at higher intensities for shorter periods of time to start, then maintain the intensity but build the time. (4)

Ian King, Foundations of Physical Preparation. King Sports Publishing (2000)

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SMART PROGRAMMING

Adapting the Conjugate training method:-

Allows for multiple sessions per week and progressive adaptation whilst maintaining high intensities. Using Maximal, dynamic and other training stimulus we can adapt the principles of the conjugate method to work for this outcome.

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SMART PROGRAMMING

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OPTIMIZING RECOVERY PERIODS

•  Ensure loads, intensities and movement patterns are balanced to allow the client to train more often without over training.

•  Create some ‘Go To’ recovery sessions. i.e. swimming, cycling or bodyweight mobility. When the going gets tough and the client is in a heightened state of fatigue. Go to these options.

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IMPROVING YOUR FAT BURN

Caffeine

• Studies have shown caffeine taken prior to exercise exhibits a glycogen sparing effect in the early stages of physical exercise, potentially providing more fat for the body to utilise as fuel during training or competition. (2)

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IMPROVING YOUR FAT BURN

Optimizing fat metabolism • Becoming fat adapted increases your ability to burn body fat during bouts of exercise, even those of higher intensities. Meaning the oxidative stresses placed on the body are less and you can recovery quicker. • Latest studies show that when you are in a healthy state of nutritional ketosis (fat adapted) you can burn up to 2 grams per minute of fat instead of the previous 1 gram which was thought as the upper limit. • You can also hit higher heart rates without the need for glycogen. Research shows athletes peak fat oxidization levels averaging around 70% of VO2max. Some peaking at 80% VO2max. (2)

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LONG TERM PROGRAMMING VS RANDOMISED SESSIONS

•  There is no debate! •  Training should not take place without programming. •  It is essential to have a structured, cyclic program that allows

a client to adapt, recover and peak effectively. •  Constant adaptation and progression can lead to negative

stress, overtraining and injury. •  Periods of adaptation, intensification and maximal stress

should be applied in a cyclic system to allow for recovery. •  Randomized session planning may be different every time

but doesn’t allow the client to master, adapt and progress the movement.

•  Never fully learning the skills means clients can’t put maximal effort in to achieve the HIIT result.

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LONG TERM PROGRAMMING VS RANDOMISED SESSIONS

References

• 1.http://www.geneticsupplements.co.uk/200mgCaffeineCaps?search=caffeine

• 2. http://www.vespapower.com/wp-content/uploads/2015/12/Volek-Metabolism-FASTER-2015-Final.pdf

• 3. https://www.t-nation.com/training/22-proven-rep-schemes

• 4. Ian King, Foundations of Physical Preparation. King Sports Publishing (2000)

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THANK YOU

For more information visit:www.escapefitness.com/us salesusa@escapefitness.com+1 614 706 4462

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