Archives for HFT

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.



Run 2 miles for time


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


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



5×5 Push Press


10×1 Deadlift


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.

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Keep Changing your Routine for Constant Progress

There is no such thing as the perfect training program. The day you realize this, you will make the most improvements in your training goals.

Reasons why there is no perfect routine:

• The body adapts after staying with the same routine
• In order to prevent adaptation, you need to constantly switch up your routine.

Most world-class athletes train at a high frequency, but they change their training programs on a daily basis. There are a number of ways you can do this:

1. Use different exercises everyday
2. Use different rep/set schemes daily
3. Have a different training goal for each day
4. Use a different training method for each week

The goal of training is to make progress. Without progress you are not achieving your goals. Many trainees simply move through the motions of going to the gym or sticking to one particular program and complaining of a lack of progress. Then you fall into the idea that you need a perfect program to make good progress.

Even though I stick by the idea of High Frequency Training, HFT is not a training method. It is an idea. The idea is that you train as often as possible to make progress, but you use different methods to achieve this progress. Anyone that says that they have the perfect program to reach all your goals is lying to you. The perfect program is one that is customized for your needs and gradually tweaked over time.

The best way of preventing both adaptation and boredom is to do as much research as possible. I like to refer to it as having a “tool box” of training ideas. Simply make a list of training methods that you like and move through training protocols on a week-by week basis, or as often as you adapt. Adaptation will occur at different times for different people.

Here are a few training programs from my toolbox:

Workout Finishers
Bodyweight Training
Afterburn Training
Kettlebell Training
Military Bodyweight Workouts

Some of these programs you may be familiar with, however others you may need to research. The main idea is for you to work smarter, not harder. Constantly switch up your training for constant progress.



Three Steps to High Frequency Training (HFT)

High Frequency Training is a no-nonsense training method that works. I realized just how many people do not perform HFT after my cousin asked me, “How do I train my entire body multiply times a day?” The following are three steps to creating your own HFT training program:

Step One: Make a grand list of exercises

Sit down and take out a piece of paper and a pen or sit in front of your computer with some reliable word processing software. Now process a list of at least ten exercises that you can think of. Just jot down whatever you can think of. Often the exercises that pop into your head will be those that you enjoy and know how to do well. Here is what I came up with:

1. Pushups
2. Pull-ups
3. Bodyweight Squats
4. Push Press
5. Dead lift
6. Medicine Ball Wood chop
7. Medicine Ball Hay baler
8. One-arm Dumbbell Clean and Press
9. One-arm Dumbbell Overhead Squat
10. One-arm Dumbbell Swings
11. One-arm Dumbbell Snatches
12. Dumbbell Windmills

Click here to browse our collection of Shah Training approved high intensity workouts. 

Step Two: Categorize the Exercises

Seconds step is to categorize your exercises. Body part training is simply a way of categorizing your training. Be creative and think outside the box when you categorize the exercise. Strive to keep cutting the list in half until you have four to five good categories.

Let me take you through this step-by-step. From looking at the above list, we can easily categorize this list into dumbbell exercises and others. So lets start with that:

Dumbbell Exercises
1. One-arm Dumbbell Clean and Press
2. One-arm Dumbbell Overhead Squat
3. One-arm Dumbbell Swings
4. One-arm Dumbbell Snatches
5. Dumbbell Windmills

Other Exercises
1. Pushups
2. Pull-ups
3. Bodyweight Squats
4. Push Press
5. Dead lift
6. Medicine Ball Wood chop
7. Medicine Ball Hay baler

Now you can take the other exercises and split them up into Bodyweight and Other
Exercises. So here is how the list would look like:

Other Exercises
1. Pushups
2. Pull-ups
3. Bodyweight Squats

1. Push Press
2. Dead lift
3. Medicine Ball Wood chop
4. Medicine Ball Hay baler

Click here to browse our collection of Shah Training approved high intensity workouts. 

Lets go back to the first list. We can break the dumbbell exercises up into full
body and isolation. Even though the overhead squat and windmills work multiply muscle groups, they are more isolation oriented than the clean and press, swings and snatch. Here is how the list would look:

Dumbbell Exercises
1. One-arm Dumbbell Clean and Press
2. One-arm Dumbbell Swings
3. One-arm Dumbbell Snatches

1. One-arm Dumbbell Overhead Squat
2. Dumbbell Windmills

Step Three: Build the Routines

Now that you have a good categorized list, take each exercise and perform that each day. Let me reproduce the entire categorized list below:

Dumbbell Exercises
4. One-arm Dumbbell Clean and Press
5. One-arm Dumbbell Swings
6. One-arm Dumbbell Snatches

3. One-arm Dumbbell Overhead Squat
4. Dumbbell Windmills

Other Exercises
4. Pushups
5. Pull-ups
6. Bodyweight Squats

5. Push Press
6. Dead lift
7. Medicine Ball Wood chop
8. Medicine Ball Hay baler

Here is a sample Day One:

A-1) One-arm Dumbbell Clean and Press
A-2) One-arm Dumbbell Overhead Squat
B-1) Push-ups
B-2) Push Press

There you go. You may not be working out every muscle in your body, but you have the basics down. To choose your next workout, simply choose the second exercise in each category. Like this:

A-1) One-arm Dumbbell Swings
A-2) Dumbbell Windmills
B-1) Pull-ups
B-2) Dead lift

Now the fun part begins. Because each category has a different number of exercises, your workouts will be different each time. Based on the number of total exercises you have, your categories, and days per week you choose to train, a workout may not repeat for a while. Lets pretend the two above workouts were week one. Here is what week two would look like:

Day One:

A-1) One-arm Dumbbell Snatches
A-2) One-arm Dumbbell Overhead Squat
B-1) Bodyweight Squat
B-2) Medicine Ball Wood chop

Day Two:

A-1) One-arm Dumbbell Clean and Press
A-2) Dumbbell Windmills
B-1) Pushups
B-2) Medicine Ball Hay baler

The slight variation in the combination of exercises will provide a slightly different training stimuli each time preventing you from getting bored with your workouts. Less bored equals more consistency!

Click here to browse our collection of Shah Training approved high intensity workouts.