Taku’s Time Intervals and Ross Enamait’s Burpee Conditioning

 

Time works really well if you have one that you are performing, followed by a interval. Hence, something like Taku’s Interval would just fine.

Taku’s Interval Training is basically a 12-week taking advantage of and rest and modifying them progressively over time. Here is the training schedule:

Phase 1:

Weeks 1 & 2: 4 X 90 seconds work + 90 seconds recovery.

Weeks 3 & 4: 5 X 60 seconds work + 60 seconds recovery.

Phase 2:

Weeks 5 & 6: 6 X 45 seconds work + 30 seconds recovery.

Weeks 7 & 8: 7 X 30 Seconds work + 20 seconds recovery.

Phase 3:

Weeks 9 & 10: 8 X 20 seconds work + 10 seconds recovery.

Weeks 11 & 12: 10 X 20 seconds work + 10 seconds recovery.

Another great training that uses time intervals is Ross Enamait’s Burpee conditiniong. The idea is to do 30 seconds of burpees followed by 30 seconds of shadowboxing for a certain amount of time. However, you can replace the burpees with Swings, Snatches, Cleans, or any other ballistic exercise. You can also perform short sprints or jumproping instead of shadowboxing. If you have access to one, you can even punch a heavy bag. Here is the from his website:

Beginner Program

4 x 2-minute rounds with 1 minute of rest between rounds

Intermediate Program(s)

6 x 2-minute rounds with 1 minute of rest between rounds

4 x 3-minute rounds with 1 minute of rest between rounds

Advanced Program

6 x 3-minute rounds with 1 minute of rest between rounds

Master’s Program

6 x 3-minute rounds with 30 seconds of rest between rounds