Advanced Work Out

My favorite form of training is known as High Frequency Training (HFT). High Frequency Training is an advanced form of training which is often used to train multiple fitness qualities. These qualities include maximal strength, speed, cardiovascular endurance, strength endurance, and power. A fallacy that most trainees have is that they think they can just jump into a training program and expect results.

In order for a trainee to have long-term success, he or she must identify their individual weaknesses. The way I identify weaknesses is to first run a trainee through a workout which would measure multiple fitness qualities.

Take the following workout:

Circuit for time:
10 Push press, 75lbs
40 meter sprint
10 Medicine Ball Woodchops, 15lbs
40 meter sprint

This workout measures all the qualities mentioned earlier. By timing this workout, and observing what aspects of the workout take the longest to perform, or is the most difficult for the trainee, you would be able to build a routine by identifying weaknesses.

For example, lets say the trainee had difficulty performing 10 straight reps of the push press. There would be two problems associated with this: strength endurance and strength. First, can this person even lift 75lbs over their head? If the trainee starts struggling after the third or fourth rep, then we know it’s a problem of maximal strength. If, however the trainee has this difficulty at rep eight or nine, then it’s a problem of strength endurance. If this problem began after the 2nd or third round, then we know we have to work on recovery.

Fixing the Problems

Lets pretend that a trainee has problems with cardiovascular endurance and maximal strength, exclusively. Throwing everything to the side, you would first design a program solely to improve cardiovascular endurance. This program would most likely encompass running, jump roping, and other forms of high intensity exercises. Then you would develop a training program to help improve maximal strength. This routine would most likely use singles training or the 5×5 method to improve performance.

Lets take a look at a sample of both these programs.

SAMPLE CARDIOVASCULAR ENDURANCE PLAN

Monday

Run 2 miles for time

Wednesday

5 rounds of Jump Roping – 1 round is 3 minutes of work, with 1 minute of rest

Friday

5 rounds of Shadowboxing – 1 round is 3 minutes of work, with 1 minute of rest

SAMPLE MAXIMAL STRENGTH PLAN

Monday

5×5 Push Press

Wednesday

10×1 Deadlift

Friday

3×3 Bent – Over Row

Combining the Programs

Now, to improve both the qualities, you would simply combine the program. This would result in a two-week program, alternating with a Cardiovascular Endurance workout, and a Maximal Strength workout. We can also throw in some workouts that stress both factors in one workout.

But what happens when you need to train for more than one fitness quality. This is where high frequency training comes into play. Most athletes require more than two or three qualities to excel at their given sport. And often times in an attempt to improve at all of these qualities, an athlete runs into troubleby overtraining.

Developing the Schedule

I won’t hold back. Let me use all five strength qualities to develop an HFT schedule which would help an athlete improve at his given sport. Here are the strength qualities again:

Maximal Strength (MS)
Cardiovascular Endurance (CE)
Muscular Endurance (ME)
Power (P)
Speed (S)

The beauty of HFT is that you can combine training qualities into one singular workout. The following is a sample cycle of training that one can do:

Cycle One:

Day One: MS
Day Two: CE + ME
Day Three: P+S+MS
Day Four: CE+ME+P+S
Day Five: MS+CE+ME+P+S

The next cycle would start with CE. You would be able to develop 5 such cycles, or 25 days of training. How fast you complete a cycle will be based on the frequency of your training.

The Workouts

So lets now see what a sample training cycle would look like as workouts:

Day One:

10×1 Deadlift

Day Two:

High Octane Cardio

Day Three:

Power Clean and Press 5×5 - Time each set

Day Four:

200 Reps Dumbbell Swing for Time - Use a weight you can do for 10 reps

Day Five:

3 rounds for time:
Overhead Squat 5 reps
Double-Unders 10 reps
Pushups 20 reps

Naturally, these workouts are very simplified. I like to make them a little bit more interesting. But I hope that you can see the benefits of training at a high frequency. HFT does not mean that you perform the same style of training 7 days a week. It means that you use variations in your training methods, while still sticking to a program centered around improving weaknesses and achieving goals.

One of the best sources of high intensity advanced work outs is the Gladiator Body Workout. The Gladiator Body Workout features 6, 4-week workouts which target a different goal each week.

For example, one of the features workouts is a fat loss workout. Even though this is a fat loss workout, it will still help you increase strength and lean muscle mass. Hence, the Gladiator Body Workout is the perfect way to improve all aspects of fitness.

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