What is the shortest amount of rest you can take while still being able to maintain high effort outputs?
Knowing this will allow you to perform HIIT.
It will also allow you to build up an acceptable level of metabolic fatigue for some added benefits to power endurance, however be aware that this won’t necessarily take your ability to produce power up, to do that you need to be fully revered and some.
Having so many training options is both a blessing and a cruse.
Due to the popular majority being focused around ‘feeling worked out’ or ‘tired’ it leaves too many people lacking any form of meaningful progress once they get past the point of beginner.
Training is meant to make you stronger, not leave you smaller and more frail each time you push your limits, which is what happens to a lot of people.
There is one easy way around a session that tips you over the point of good stress (eustress) and into the realms of bad stress (distress).
Timing your rest periods.
I know, something so simple it’s as if experts in the field of progress/performance have written about them for years. Oh, wait…
As a general rule these are what typical adaptation common rest periods are linked to:
<60 seconds = aerobic & muscular endurance
120-180 seconds = anaerobic endurance/tolerance & muscular hypertrophy/strength
180 seconds > = ATP-PC power/performance & muscular strength (absolute)
Now this is a very brief and wanting guide, to truly appreciate rest periods you’ll want to put income effort and start your reading journey with the glorious book: SuperTraining.
Under recovering with short rest periods because you want to feel tired will indeed yield that result, however that’s all you’ll get from it because you’ll be unable to repeat productive efforts in your sets.
While aiming to create ‘in-road’ and elicit and oxygen debt is indeed something viable, you must first understand the necessity for rest first and how manipulating rest periods works.
Say you wanted to perform an anaerobic bias training set, what some call ‘metabolic training’, here is what it may look like on paper:
A1 – T-Sprint x 30-50m
A2 – Clean x4
A3 – Push Press x4
A4 – Sled Sprint x20m
A5 – Weighted Pull Up x4
There will be a 15-20 second average transition time between movements
Total rest between series is 4-7min
2-3 total series
Most people will think they can use less rest because they’re special or unique, they are wrong.
In the above example you’d want to rest the length of time that allows you to repeat a series with the same level of effort/output/performance, meaning the first rest might indeed be 4min, the second rest block might be 7min though.
The majority of people need more rest, not less.
Well, if they want to actually make decent progress anyway.
The next time you train take a stop watch with you and stick with your rest periods that your coach (or whomever) has suggested.
If it says 90seconds, that’s what you rest, so you start you next set bang on the 90 second mark, if you feel yourself slowing or in fact lose a rep on a set you’re done, unless otherwise advised by your coach to say drop 10% load of however they’ve set up your program.
Rest as little and as long as you need.