Thursday, 21 May 2009

Enhanced Interval Training

Been experimenting with some different workouts lately. It's warming up here so im trying to do some outdoors training. There is a cool park with a marked off track on it 5 minutes from home. This is a cool workout protocol I came across called enhanced interval training. Interval training has great carry over to jiu-jitsu conditioning.
This workout is also known as the Interval Challenge.
There are no designated rest periods and you can rest as needed. Your goal is to complete the circuit four times, as fast as possible.

-10 Burpees
-20 Push Ups
-30 Squats
-400 Meter Run

Complete four circuits

Burpees-start in the bottom position of a squat with your hands on the ground, kick your feet back to the bottom position of a push up, then push up and return to your feet.

Push ups

I managed to get the workout done in 24 minutes on my first attempt, will try beat it ay subsequent workouts.
Im doing 2 strength/power workouts a week and 2 conditioning workouts a week, with this being one of them.
Let me know how you go.

1 comment:

  1. Firstly, nice to see you can get some fair weather in which to train. Some other stuff I used to try with this interval training(although had no idea that this was what I was actually doing:)). I wuold grab an old tyre, tie some rope and a harness to it and drag a prescribed distance. Shuttle runs used to also be a good killer and these two were the ones I hated most.....meaning, they worked the best on my sorry legs. It was nice to mix up the fast(shuttle runs or 400 meter sprint)) with the slow as it really forced the lungs to open wide.

    I have not had the chance to do this for a while but know its a great killer for this type of training.

    Speak soon