Today we’re going to take a quick look at resistance training and the role sets, reps, and rest intervals play in determining the training effect. While each parameter can be varied to a large degree, there is a general relationship between the three that will influence your strength, hypertrophy, and muscular endurance gains. Let’s take a look. Continue reading →Posted in Articles | Comments Off
Tabatas are high intensity interval circuits that improve conditioning and enhance body composition. The circuit consists of 20 of exercise followed by 10 seconds of rest and repeated for a total of 4 minutes.
The Exercises: Burpees & Tuck Jumps
The Circuit:Posted in Exercise Circuits | Comments Off
This is a mixed ascending conditioning ladder. Each round is a timed progression that builds from 15 seconds up to 30 seconds of exercise. This circuit is great for building anaerobic endurance and inducing fat loss.Posted in Exercise Circuits | Comments Off
This blast circuit is ideal for both conditioning and fat loss. The exercise circuit consists of: Tuck Jumps, High Knees, and Crab Kick. Each exercise is performed back-to-back for 20 seconds without rest.Posted in Exercise Circuits | Comments Off
This is another sample renegade circuit from The Quest. Renegade circuits consist of three exercises performed back-to-back for twenty seconds. Complete three cycles of the circuit without rest for a total of three minutes of non-stop exercise. The exercises for this circuit include: Dive Bomber Push-Ups, Lateral Bounds from Kneeling, and Jump Rope.Posted in Exercise Circuits | Comments Off
This core strengthening circuit combines dynamic movements with static components to provide to a unique stimulus to the core musculature. The circuit consists of four exercises: Alternating Superman from Plank, Suitcase Sit-Up, Side Bridge w/Reach Through, and Side Lying Leg Raise. Each exercise is performed for 30 seconds.Posted in Exercise Circuits | Comments Off
Jump circuits are a great way to build explosive conditioning. The following circuit consists of Side Hops and Broad Jump. With Side Hops, you should focus on limiting ground contact to improve your ability to change direction quickly. The focus of the Broad Jump should be on generating as much power as possible to jump as far as possible.Posted in Exercise Circuits | Comments Off
This bodyweight exercise circuit consists of two exercises, but it can be brutal. The two exercises are Thruster Push-Ups and Prisoner Squats. The circuit is performed as a repetition ladder. You start by performing 2 repetitions for each exercise and immediately cycle back through with 4 repetitions for each exercise and so on up to 10 repetitions for each exercise. You will perform a total of 5 rounds: Continue reading →Posted in Exercise Circuits | Comments Off
Jumping Jacks are great for conditioning. Take them up a notch with this variation!Posted in Exercises | Comments Off
Hydration is an important factor in exercise performance. With so much attention given to training, proper hydration is often overlooked. This article takes a brief look at some of the effects dehydration has on performance and measures to take in order to maintain fluid levels during and after exercise.
Dehydration & Performance
For exercisers, sweating is the main source of fluid loss and can happen at a rate of 1.5 liters per hour. Water loss can be detrimental to athletic performance. As little as 1-2% fluid loss can impact performance due to reduced cardiovascular output, which results in a decrease of VO2Max and impaired cardiovascular endurance. Decreases in performance are noticeable in both high intensity, intermittent exercise and low intensity endurance exercise. Continue reading →Posted in Nutrition | Comments Off