HIIT / Metcon Training Guide published


HIIT aka MetCon

Please download the latest version of that Guide here

WOD’s the Plan – Carry Randomiser

WOD The Plan
Another addendum to the Convict Conditioning (calisthenics) WtP, after the Snatch Randomiser now the Carry Randomiser. The principle is described in this post, here only the tables.

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WOD’s the Plan – Snatch Randomiser

WOD The Plan
This is an addendum to the Convict Conditioning (calisthenics WtP). The principle is described in this post. Here only the tables. The idea is to do that daily, with some recovery put in as necessary. The dice throws at the end are complete – trust me, I was shocked about the number of 1’s, ie 150rep sessions. I did rearrange them though – the iPad gave me three 1’s on a row which I felt was excessive…

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A HIIT programming tool

I want to do some more snatching to improve my various tests (eg “Snatch 5min” and “Snatch 200”). I find the programming for this a bit tedious though – I tend to end up doing the same thing all the time. Enter a pair of dice to determine what snatch workout to do. But how exactly to do it?

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Anaerobic training / HIIT

NOTE: I started this post a long time ago, and I have lost a bit the train of thought. I am not sure I’ll ever finish it, but I do not want to delete it either as it contains quite a lot of interesting info (and it is related to one of my recent posts re fat loss and HIIT). So I’ll just put it out there the way it is…

Today a post that was in the making for a while, on a topic that I find fascinating: metabolism & energy systems, and how they relate to certain types of exercises (especially of the anaerobic kind). The ultimate prize obviously being the answer to the question what the most effective exercise protocol is for burning fat and building muscle. Continue reading

HIIT, Complexes, the Lactate System, and Fat Loss

Quite a few people swear by using complexes for weight loss, ie series of – generally compound – movements, executed in an anaerobic manner but with pauses in between. Now admittedly, choose any exercise routine, and any goal, and you’ll find people on the Internet advocating it. However, one of the proponents of the above is Dan John, and if Dan says something I listen.

I have been putting together a few things that I learned of the bodies energy systems, and in the light of this, the above statement actually makes sense. It also allows us to optimise this kind of training for the fat-loss goal, which is of course a plus if this is what we want to do…

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VO2max, Tabatas, recovery-load-ratio, and some recreational maths

I have been doing a little Tabata yesterday, and it was an interesting (…) experience. At the beginning things were alright – 8 swings in 20sec are manageable, and the 10sec break was fine – but as the rounds went on the 10sec seemed to get shorter and shorter. After round 8 (the original Tabata protocol) I needed to really force myself to go on, and after round 10 I was dead. And it was neither the muscles, nor any particular set that would be to blame. It just happens that this fatigue – if this is the right word – crept up on me round after round.

So this got me thinking about RLR’s and the VO2 max, or how to combine recovery periods and the level of effort to optimally programme a metcon.

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Recovery/Load Ratio (“RLR”) and the anaerobic threshold

What I want to discuss here is how the load/recovery ratio of an exercise (sequence) relates to the anaerobic threshold and the VO2max. Continue reading

Advanced HIIT programming – Part 1

Following up on my earlier post on programming High Intensity Interval Training (“HIIT”) I want to describe here a more advanced method for programming HIIT that allows for more metabolically targeted routines. Continue reading

Training to target a specific hormonal response – Density training, testosterone, and spot reduction

As promised earlier I will now start discussing the training method that promises to elicit a specific hormonal response – and thereby reducing fat in certain problem areas – by following a specific training protocol.

As a quick reminder – the following table is really at the base of the system. Details are explained here, suffice to say that for each of the three problem areas the table identifies a problem hormone that is responsible for storing fat in those areas, a solution hormone that counters its effects, and a training protocol that brings the body to naturally produce the problem hormone Continue reading