Resistance Training Primer: Aligning Sets, Reps, and Rest Intervals

Posted on May 31, 2012 by The_Quest

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 →

2-Exercise High Intensity Tabata

Posted on May 10, 2012 by The_Quest

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:

Mixed Conditioning Ladder

Posted on April 19, 2012 by The_Quest

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.

One Minute Blast Circuit: Tuck Jumps, High Knees, Crab Kick

Posted on April 12, 2012 by The_Quest

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.

Intense Renegade Circuit: Dive Bomber Push-Ups, Lateral Bounds from Kneeling, Jump Rope

Posted on March 29, 2012 by The_Quest

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.

Mixed core strengthening circuit add to your routine

Posted on March 22, 2012 by The_Quest

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.

Mini jump training workout circuit to build explosive conditioning

Posted on March 13, 2012 by The_Quest

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.

Intense bodyweight exercise circuit

Posted on March 8, 2012 by The_Quest

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 →

Intensify your Jumping Jacks with this variation!

Posted on February 27, 2012 by The_Quest

Jumping Jacks are great for conditioning. Take them up a notch with this variation!

Performance Factor: Hydration

Posted on February 23, 2012 by The_Quest

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 →