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Sample Interval Training Workouts

Understanding Interval Training Workouts

Progression in interval running-type workouts

There are “Doable” (easier) and “Challenge” (more difficult) workouts based on three abilities: 1) slow running speed, 2) average speed, and 3) exceptionally fast. They are based on one’s 40-yard maximum sprint time, as follows:

  • Naturally slow = :05.5 and slower.
  • Average speed = between :05 to :05.49.
  • Exceptionally fast = :04.99 and faster.

To progress in interval running-type workouts increase the training volume and/or training intensity.

  • Step up to the next running speed ability target times…Slow to Average, Average to Exceptionally Fast.
  • Gradually step up to a greater volume listed, such as from 6 x :30 with 2:07 recovery to 10 x :30 with 2:07 recovery.
  • Move directly from the Doable exercise prescriptions to the Challenge prescriptions if you determine you’re in decent condition.
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Understanding Electronic Devices

Progression in electronic device intervals

  • Go harder during the prescribed work time while maintaining the prescribed rest time.
  • Extend the prescribed total workout time and perform more bouts (i.e., if performing a 15:00 workout extended to 17:00 or 18:00).

Simplify the plethora of potentially confusing electronic device control panel information.

If you use any of these expensive, high-maintenance, and often over-hyped devices, forget all the “calories burned,” “fat-burning zone,” and other distracting/misleading information and focus only on the timer, speed/level setting, and your effort expended.

To obtain a fantastic workout, you don’t need all the potentially confusing information. You just need to work hard, rest and repeat. Whatever the required HARD time listed, go all-out. When EASY is prescribed, back it down from the all-out effort. Provided you are doing all-out intervals – followed by the brief easy period – you’ll know you are taxing your system and promoting:

  • An effective heart-lung-vascular system demand, and
  • A high post-workout calorie burning demand.

And one last thing: earbuds or headphones are okay, but scrap the book, Kindle, magazine, and/or smart TV and focus on performing MEANINGFUL training.

Sample Interval Training Workouts

Sample Circuit/Boot Camp Workouts

Understanding Circuit/Boot Camp Workouts

COUNT DOWNS and/or UPS

Exercises are performed with the number of reps to perform either descending and/or ascending each time the sequence is repeated. An example, a countdown workout might have eight exercises performed for six rounds starting with 12 reps decreasing by two reps each round, listed as “12-10-8-6-4-2.” A count-up is just the opposite: six rounds with reps at two, four, six, eight, 10, and 12 each round. A combination countdown and count-up example would 25 down to 10 and back to 25, noted as 25-20-15-10-15-20-25. It would be seven rounds from 25 reps descending by five each round down to 10 reps, then back to 25 reps ascending by five each round.

Varied count downs, ups, and combination ups and downs mean that one or more exercise is performed for a different rep count from the one listed in the heading. That is, a count-up such as 4-8-12-16-20-24- 28 is the main rep count for a seven-round prescription, except one or more might have a different seven-round scheme such as 12-24-36-48-60-72-84.

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Progression when using count downs and/or ups

Decrease the amount of time completing the entire workout count scheme.

 

ROUNDS

A menu of various exercises performed for a set number of reps or amount of time, then repeating the order for as many “rounds” possible in the prescribed time frame.

Example:

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Progression when using rounds

  • Perform more rounds in the prescribed time, or
  • Perform more exercises into the next round before the prescribed time limit is reached.

 

STATIONS

A series of exercises performed continuously for a specific amount of time (stations) followed by a set rest time between each. The goal is to go all-out in the allotted station time – rest for the prescribed time – then move through the stations repeating the prescribed work-rest times.

Example:

Boot-Stations

Progression when using stations

Perform more reps within the station work time while maintaining the designated between-station rest time.

 

TIMED CHALLENGES

Another menu of exercises with the goal of completing the entire workout in the least amount of time and/or accumulating maximum reps in a specific amount of time within the entire workout (with safe and proper exercise technique, of course).

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Progression when using Time Challenges

Decrease the amount of time to complete the entire workout and accumulate more reps in an allotted period time where prescribed.

Sample Weight Room/Strength Workouts

Understanding Weight Room/Strength Workouts

Understanding Weight Room/Strength Workouts
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ST-UB
ST-LB

Transferring workout details to workout recording forms

Locate the recording form number in the library of workouts and transfer the workout details (exercises, reps, etc.) to the form as follows:

STWO Transfer Example

Progression In The Weight Room

As muscle grows and becomes stronger it must be exposed to greater stress – a progressive overload – to further improve in size and strength. To objectively create progressive overload most weight room/strength workouts use reps ranges or single target reps. The goal of each set performed is to complete as many reps possible safely and reach fatigue at the set range of reps or target rep number. This assures that muscle overload is reached for the best results.

Rep Ranges

Rep ranges are a no-brainer for what to do each workout: within a given range of reps either increase the number of reps performed with the same amount of resistance from the previous workout or increase the amount of resistance and aim to achieve a maximum number of reps within the range of reps. So, performing an extra rep – or using an increased resistance and achieving muscle fatigue within the rep range – constitutes progress from the previous workout. Whenever the top number in the rep range is reached or surpassed in the current workout, that is the signal to increase the amount of resistance in the forthcoming workout.

 

An example, a rep range of 8-12 means using a resistance where muscle fatigue occurs between eight and 12 reps without the assistance of a partner. In other words, lift the resistance with proper form for a maximum number of reps, aiming for at least eight reps but going beyond 12 if you can. If you obtain nine and are unable to get 10 record it, then aim for 10 in the forthcoming workout, then 11, and finally 12 over the following sessions. When the high end of the rep range is obtained increase the amount of resistance for the following workout and aim for the minimum of eight but perform as many possible safely and with good form.

 

See the example below for the various rep ranges. Arrows mean the resistance was increased from the previous workout.

 

weight

 

Initially you may increase by more than one rep each workout. Over time, however, it will be difficult to get that extra rep or continual resistance increase as you approach your genetic limits. That is normal for anyone who makes a concerted effort to train hard. But as your gains begin to level off, understand you’ve progressively made the climb and your abilities have improved. Absolutely no human in the history of training has made continual linear gains over their lifetime. Like the stock market there are the routine ups and downs, but over the long haul (weeks and months) you’ll experience a gradual increase in ability if you give that 100% effort from workout to workout.

 

Target Reps

Target reps are just as simple. Obtain the set target number, then increase the amount of resistance for that number the following workout. Example:

 

Target reps = 10 and resistance used = 140 lbs.

Workout #1 – 140 lbs. for 10 reps.

Workout #2 – increase the resistance five pounds. 145 lbs. used and 10 reps achieved.

Workout #3 – Increase the resistance five pounds. 150 lbs. used and 10 reps achieved.

Workout #4 – Increase the resistance five pounds. 155 lbs. used but only nine reps achieved.

Workout #5 – Stay with the 155 lbs. and aim for the 10 target reps.

See the examples below for 20 target reps. The arrows mean the resistance was increased from the previous workout.

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Like rep range progression, over time it will become more difficult to achieve the target reps each time the resistance is increased from the previous workout. But that is okay. At the least you’re going all-out regardless if the target rep number is reached. As per rep range progression target rep progression will have its ups and downs. Over time, however, you’ll see a measurable increase in ability because of your consistent effort to give 100% each workout.