4 Effective High Intensity Workout Protocols
I’ve come across a lot of great intense workouts. I have found a pattern in many of the se well-designed workouts, and have decided to give you guys four templates to help you create your own effective high intensity workout. Here they are:
Effective Method One: Rounds for Time
Simply choose two-three exercises you can perform in a circuit, and perform 3 to 5 rounds of the circuit. Time the entire workout with as little rest between exercises/circuits as possible.
Effective Method Two: Maximum Rounds for Time
Choose a particular time limit such as 10 or 20 minutes. Create a circuit, and try to perform as many rounds of the circuit within the given time frame.
Effective Method Three: Station Training
Choose 3 to 5 exercises, or “stations.” Spend a minute on each station, performing as many reps within that minute as possible, then move onto the next station. Repeat the circuit for 3 to 5 rounds.
Effective Method Four: Pyramid Reps
Choose two to three exercises, and steadily increase or decrease the reps per each exercise as the rounds progress.
Use these techniques as part of a full three to four day a week plan, or use them as a once a week challenge workout. The possibilities are endless.
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June 22nd, 2009 at 7:42 am
[...] Parth wrote an interesting post today on4 Effective High Intensity Workout Protocols | Quick Bodyweight <b>…</b>Here’s a quick excerpt [...]
June 23rd, 2009 at 2:38 am
what could be near substitute for ‘dead lift’ ? in pure body weight exercises, please point out ..
thanks.
ajit
June 23rd, 2009 at 6:51 am
Agit,
You can do Boot Strappsrs – http://www.youtube.com/watch?v=XWQsahKSjSc
June 24th, 2009 at 7:34 pm
I do a lot of single leg russian deadlifts. I do them with bodyweight and sometimes with dumbells. If you go down slow and come up explosively you’ll feel it.
June 24th, 2009 at 7:36 pm
I’ve never done single leg deads. With bodyweight, I never felt it. I think bootstrappers hit the hams more, but you also need to do them at a high rep.
July 23rd, 2009 at 8:55 am
Where do you get all this information from ? I’d really like to know as sometimes i write things for my website.
July 23rd, 2009 at 9:43 am
how often do you update your websire ? please let me know so i can pop back and read it when you put new stuff on.
August 9th, 2009 at 4:45 pm
I really liked your blog!