In the last article, I mentioned there are 3 formats of strength and conditioning: intervals, GPP, and density. There's really no correct or right way to train when it comes to conditioning.
Intervals
Alternate exercise of high intensity (work phase) with exercise of low intensity (called active rest) using a high intensity interval training approach. Check out the HIIT article series for more info, link. The most obvious and accessible way of applying HIIT intervals training is to run, bike, or swim. For example,
run fast at almost your top speed for 30 seconds (period of high intensity exercise)
walk or jog very slowly for 30 seconds (active rest)
repeat 6 times for 6 interval circuits.
The entire interval workout takes around 6 minutes to finish. The result is faster speed times, working at a higher quality than if you were to run long distances since average speed slows down. The benefit of increased metabolism, anaerobic and aerobic endurance increases and you lose more fat as metabolism spikes up for up to 48 hours right after the workout. You condition the body to work out harder and longer the next time around.
Here's an example of longer intervals going for distance instead,
run fast for 1/2 mile, 800 meters
walk/slowly jog half the time it takes you to run that 1/2 mile, so if it took you 4 minutes to run 1/2 mile, the active rest phase here will last 2 minutes. You would walk or slowly jog for 2 minutes as rest. Here you are using a 2:1 work to rest ratio. You can do a 1:1 ratio.
bike 400 meters, bike slowly for 400 meters, repeat 12 times
Intervals also can be used with free weights and bodyweight exercises. String 4-6 exercises together into a circuit. Remember that interval training requires high intensity exercise with active rest.
Guidelines for body wieght and weights for HIIT
1) Pick 4-6 exercises, alternate upper/lower/abs
2) Do 8-15 reps per exercise
For example, here's a full body weight and body weight circuit routine with intervals,
full body- deadlift x 8
upper body- bench press x10
upper body- chinups x12
abs- v-ups x15
lower body- body weight lunges x 12 both legs
lower body- leg curls x 12
Either do body weight only, weights only, or combine the two with 6 exercises
General Physical Preparedness, GPP
General physical preparedness training will help you train harder and more frequently as your body adapts to increases in volume and training load, while enhancing all aspects of training. Again, you can integrate body weight and free weights movement into a GPP drill. Variety is also important.
burpees x 15 reps
crunches x 25 reps
pushups x 20 reps
knee hug x 12 reps
chinups x 12 reps
non sports specific
give guidelines
Density
take two examples from above
You see there is much overlap between the 3 formats of strength and conditioning.
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