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HIT will target a single body part with a single exercise, and generally a single set of 6-10 reps for the upper body and either 8-15 or more commonly 12-20 reps for the lower body, done to momentary muscular failure. (reference the book ""). Dead Lifts usually have a rep range of 5-8 reps, and calves are sometimes trained with 1-2 sets of failure. Older HIT workouts consisted of whole-body workouts which later changed to split-body routines. Opposite of HIT, a conventional routine will target a single body part with 1-3 exercises, with 3-5 sets of 6-12 repetitions. Cadence for a HIT workout is supposed to be smooth, but not always super-slow. If done correctly the 'time under tension' or the actual amount of time a muscle is working in a HIT routine compared to a 'typical' weight training routine, the amount of time would be very similar or in some cases greater, though it is unknown to the author if there are any actual studies or other neutral findings that this is the actual case, it certainly is a common belief amongst the HIT faithful.
A standard HIT cadence is usually 3-1-4-1. For clarity, here are two examples of how the cadence would be for an exercise. On the Lat Pulldown exercise the cadence is as follows: 3 seconds pulling down (Positive movement), followed by a 1 second pause & squeeze (at full contraction), followed by a 4 second return (Negative movement), followed by a 1 second rest. This completes 1 rep.
On the Barbell Squat the cadence is as follows: 4 seconds lowering the bar (the Negative movement), followed by a 1 second pause (at the bottom), followed by 3 seconds raising up the bar (the Positive movement), followed by a 1 second rest at the top. This completes 1 rep.
HIT stresses intensity over repetition. Many weightlifters will use a HIT routine to help break a 'plateau' - meaning they will use HIT temporarily when another routine stops giving desired results. Some HIT trainees will use HIT exclusively as well - Arthur Jones himself believed HIT was all that was required.
Some great plyometric videos are located at this site. Jenny DiDonato is really good.
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Hey Class Look!!! Jenny gave you a Shoutout!!
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Plyometrics
What is Plyometrics?
Plyometrics is a type of exercise training designed to produce fast, powerful movements, and improve the functions of the nervous system, generally for the purpose of improving performance in a specific sport. Plyometric movements, in which a muscle is loaded and then contracted in rapid sequence, use the strength, elasticity and innervation of muscle and as it was supposed to be surrounding tissues to jump higher, run faster, throw farther, or hit harder, depending on the desired training goal. Plyometrics is used to increase the speed or force of muscular contractions, often with the goal of increasing the height of a jump.
Procedure
Plyometric training involves practicing plyometric movements to toughen tissues and train nerve cells to stimulate a specific pattern of muscle contraction so the muscle generates as strong a contraction as possible in the shortest amount of time. A plyometric contraction involves first a rapid muscle lengthening movement, followed by a short resting phase, then an explosive muscle shortening movement, which enables muscles to work together in doing the particular motion. Plyometric training engages the myostatic-reflex, which is the automatic contraction of muscles when their stretch nerve receptors are stimulated.
Plyometric exercises use explosive movements to develop muscular power, the ability to generate a large amount of force quickly. Plyometric training acts on the nerves, muscles, and tendons to increase an athlete's power output without necessarily increasing their maximum strength..
Physics of Muscular power
Muscular power is determined by how long it takes for strength to be converted into speed. The ability to convert strength to speed in a very short time allows for athletic movements beyond what raw strength will allow. Thus an athlete who has strong legs and can perform the freeweight squat with extremely heavy weights over a long duration may get less distance on a standing long jump or height on a vertical leap than a weaker athlete who is able to generate a smaller amount of force but in a shorter amount of time. The plyometrically trained athlete may have a lower maximal force output, and thus may not squat as much, but his training allows him to shorten the amount of time required to reach his maximum force output, leading to more power from each contraction.
Safety considerations
Plyometric exercises involve an increased risk of injury due to the large forces generated during training and performance, and should only be performed by well-conditioned individuals who are under supervision. Good levels of physical strength, flexibility and proprioception should be achieved before commencement of plyometric training.
The specified minimum strength requirement varies depending on where the information is sourced and the intensity of the plyometrics to be performed. Chu (1998) recommends that a participant be able to perform 5 repetitions of the squat exercise at 60% of their bodyweight before doing plyometrics. Core body (trunk) strength is also important.
Flexibility is required both for injury prevention and to enhance the effect of the stretch shortening cycle.
Proprioception is an important component of balance, coordination and agility, which are also required for safe performance of plyometric exercises.
Further safety considerations include:
Age - low-intensity and low-volume only for athletes under the age of 13 or for athletes who squat less than 1.5 times their bodyweight.
Surface - some degree of softness is needed. Gymnastics mats are ideal, grass is suitable. Hard surfaces such as concrete should never be used.
Bodyweight - athletes who are over 240 pounds (109 kg) should be very careful and low-intensity plyometric exercises should be selected.
Technique - most importantly, a participant must be instructed on proper technique before commencing any plyometric exercise. They should be well rested and free of injury in any of the limbs to be exercised.
Plyometrics is not inherently dangerous, but the highly focused, intense movements used in repetition increase the potential level of stress on joints and musculo-tendonous units. Therefore safety precautions are a strong prerequisite to this particular method of exercise. Low-intensity variations of plyometrics are frequently utilized in various stages of injury rehabilitation, indicating that the application of proper technique and appropriate safety precautions can make plyometric safe and effective for most populations.
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Circuit Training
What is circuit training?
Circuit training is a mix of strength training and endurance training. In a circuit-training workout you do a group, or circuit, of exercises with little or no rest in-between. Usually, one circuit consists of 8 to 20 exercises. Each exercise is performed for a set number of repetitions or period of time before moving to the next exercise. For example, you might do squats for 15 seconds, rest 15 seconds, and then do bench presses for another 15 seconds followed by other exercises. Depending on your fitness level, you might do one circuit or several circuits during each workout.
What are the benefits of circuit training?
You can exercise different muscle groups to get a total-body workout.
You can build strength and endurance.
You can burn calories and lose weight.
It is good for people who have little time to exercise. Workouts can be completed in as little as 10 minutes.
You can do circuit training at home or at a gym.
What is so special about circuit training?
You are less likely to become bored with your workout routine since you are doing different exercises.
You can make your workouts as hard or as easy as you like by changing the amount of effort and the length of the rest interval.
Circuit Training has been shown to decrease body fat by 3% and maintain or increase lean muscle mass.
What are some tips and precautions?
See your health care provider before getting started.
Begin each workout with a 5 minute warm-up of light calisthenics stretches, such as jogging in place or jumping jacks.
After your workout, cool down with 5 to 10 minutes of stretching.
Listen to your body and stop if you develop any joint or muscle pain that does not go away after finishing an exercise.
Give your body a rest. Because circuit training can be intense, avoid working out 2 days in a row.
Start slowly. Initially you might need a longer rest between each exercise. After you begin to get in better shape you shorten your rest periods.
For a more difficult workout, you can replace your rest interval with aerobic exercise, such as jogging in place.
Every several weeks modify the exercises in your circuit, or complete different circuits in one workout.
If you use exercise equipment, be sure you are trained in how to use it right.
What are some examples of circuit training workouts?
Here are two examples of circuit training workouts. The first workout can be done at home and the other can be done at the gym:
Circuit-training workout #1
Warm-up (fast walking) - 5 minutes
jumping jacks - 2 minutes
push ups - 1 minute
jogging - 5 minutes
abdominal crunches- 2 minutes
squats - 1 minute
pull-ups - 1 minute
lunges - 30 seconds each leg
Circuit-training workout #2
Warm-up (treadmill walking) 5 minutes
leg press machine - 15 reps
lat pull down machine - 15 reps
jogging on treadmill - 5 minutes
squats with dumbbells - 15 reps
military press - 15 reps
bicep curls - 15 reps
hamstring curls - 15 reps
abdominal crunches - 30 reps
cycling on stationary bike - 5 minutes
Leg Extension – 25 reps
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Super-Set Training
Phase I Super-Set Training
Concept- The idea behind super set training when exercising your goal is to stimulate the same muscle multiple ways. The techniques for super set training have a variety of options from simple to complex. Changing your footing and hand positioning is a simple way to isolate different areas of certain muscles.
Phase II Super-Set Training
Concept- The idea behind super set training when exercising your goal is to stimulate the same muscle multiple ways. The techniques for super set training have a variety of options from simple to complex in terms of the intensity. The second phase is the use of Isolating single limbs and double limbs. The intensity of a work-out of a muscle can have a significant change when switching from 2 arms or legs to single arms or legs.
Please note duel limb to single limb conversion is not directly correlated with 100% to 50% (For example if you can flat bench press 200 pounds, it is most unlikely that you can single arm dumbbell press 100 pounds in each arm. 25% to 35% of what you can do with 2 hands would be more manageable)
Phase III Super-Set Training
Concept- The idea behind super set training when exercising your goal is to stimulate the same muscle multiple ways. The techniques for super set training have a variety of options from simple to complex in terms of the intensity. The third phase is the use of different exercises or equipment to concentrate on different muscles.