Monthly Archives: August 2019
Sadly we live in a world where the larger majority of people don’t wish to know ‘why’ something works, they just want something that works.
Now, what works will largely depend on these following factors:
– Training age
– Chronological age
– Health status
– Physical status
– Individual difference (genetics)
We can throw in a few more however those are some pretty notable ones people tend to miss along with this one:
– What is the desired outcome/goal
It’s fair to say not everyone wants to know how things work.
This is cool, however that means that said people should do as they’re told because if they don’t wish to know more than they don’t get to sit at the big table.
A fair compromise, wouldn’t you agree?
Well here are the intervals for you, no further detail, just protocols you can use, then reuse time and again.
1 – 30/30/30 –
Pick on lift and do 30 seconds on, 30 seconds off for 30 rounds.
2 – 12/8 x20min –
12 seconds all out sprint, 8 seconds recovery, repeat for 20min. Use a watt bike or erg for the ability to track power output (make sure it stays high/consistent).
3 – 30/60 x30min –
Pick one movement/activity and do 30seconds work, 60 seconds rest, repeat for 30min.
4 – 1/2/3/4/5 –
An accumulation of work. You start off doing an interval of 60 seconds, then rest 60 seconds. Next do 2min of work and rest the same 60 seconds, then 3min of work and so on, all the way up to 5min. Hill sprints are nice here.
5 – 20/20/20 –
Pick two opposing movements/activities.
Perform the first for 20 seconds, rest 20 to change moves, perform the second for 20 seconds, repeat for 10-30min.
This works well with classic lifting movements.
6 – 5/15 x10min –
5 seconds on, 15 seconds off for 10min, best served with power related movements, such as medicine ball slams, rope slams, etc.
7 – 5/2.30 x30min –
5 min on, two and a half off. A classic aerobic interval.
Try this with loaded carries of 30-50% body weight, by the end of 30min (4 rounds) you will know its benefit.
There could be many more options.
In truth the original title of this was 17 Interesting Intervals.
Why did I chop it down to 7?
Put simply it’s because simply copying protocols won’t get you anywhere because you will always lack that deeper understanding of why you are doing what you’re doing.
While I may know the reasons for the above, you still don’t and that won’t help you become better, either as a coach/trainer or a person who enjoys training.
My real advise is as follows:
Learn how to program based on correct work to rest ratios for performance.
This is instead of doing what every other jackass does just to make people tired.
If tired is how you want to feel then go run marathon, do 1000 burpees, or 20 3min rounds on the bags, you will feel nice and dead however you might not get any benefit from it.
Go away an learn about interval programming, what true HIIT actually is, for the love of all that is holy do better because you owe it to yourself.
In a world where everyone is now special, needs a cuddle and has to have everything just as they need it otherwise a safe space, blanket and glass of warm milk are required, we’re truly becoming detached from reality.
Don’t get me wrong, or do, it doesn’t really matter.
Being inclusive and trying to appeal to a wide audience isn’t the devil, however it is leading to people putting feelings above what is perhaps needed or practical.
While feelings matter if we don’t ever learn to deal with the uncomfortable ones we can’t grow as a person.
Too much people now and everything spoon fed to them.
The regression to a childlike attitude in the growing population of adults is frightening because as time goes on and the larger majority become mentally softer it leaves the door wide open for nasty things to happen.
Without hardship you can’t develop a level of toughness required to survive.
You can see it in fitness across the modern world.
Pandering, kid gloves, pointless praise and more.
It’s the adult equivalent to pinning up a child’s picture of a macaroni owl on the fridge and saying – “Wow, this is so GOOD” when in truth you know it’s a piece of shit that looks nothing like an owl and that it was made in the dark using their feet, yet you say it does to protect their feelings.
Yet you teach a child that for something else to go on the fridge it needs to be better than this… ‘owl’…. tough as it might be it helps the child grow and start to appreciate the need for standards, effort and ‘good work’.
Praise is only given when deserved, it shouldn’t be on tap.
If it is then it means nothing.
These days though there can’t be any negativity because negativity (constructive criticism) is the devil!
It’s not you know, it’s a necessary and essentially part of life.
Being all inclusive and trying to cater for everyone (in fitness) is the same as leaving the tap of praise running.
We need structure, we need levels of hierarchy (yes, I said it) because this helps uphold a standard and allows for people and the industry to grow.
Why lie to people and tell them they’re doing well when in reality their standard/quality of fitness/result is akin to that of the macaroni owl.
True enough everyone starts somewhere.
This doesn’t mean that we bring down everyone else level/standard to appease the bottom feeders.
Dragging everyone else down to make others feel better is backwards, this is why inclusivity and catering for everyone is destroying fitness and even overall standards across the broad scale of life, in my opinion anyway because that’s all these ramblings are.
While many won’t agree that people need to find a level or as some say ‘their place’ in the world, without such things in place to sort the wheat from the chaff and provide the protectors and people who will do what is needed, the door will be left wide open for some nasty things to come through it without any resistance.
What do you think?
Please do share your thoughts below.