25 SEP: Whole body HIT style

Because I had lifted the day before, and because my girlfriend was tired, we did an HIT style workout. High Intensity Training (HIT) is all about brief, infrequent whole body workouts taken to complete muscular failure. Forced reps, drop sets, and partial reps are some of the intensivesness enhancing techniques used to make sure you take the set past the normal stopping point.

I don't train this way exclusively, but its a nice change when you are feeling mentally ready but your body has less than full capacity. HIT advocates are usually about as "preachy" as CrossFit advocates. They are on the polar oposite ends of the training spectrum, but both are producing great results for their target audience. In any event, give HIT a look-see: http://www.drdarden.com/

Because my back is still less than 100% from the squat-induced injury, I'm still going light on deadlifts and squats.

1) Swiss ball crunch: 28 reps
2) Deadlift: 165 x 9 (weak lower back still)
3) Front squat: 115 x 20
4) Seated overhead press: 95 x 17
5) Bench press155 x 15
6) Supine grip row: 95 x 20
7 Barbell curls: 65 x 15

Comments

plieb said…
How are HIT and CF polar opposites? I don't know very much about HIT.
September 29, 2008 at 10:42 AM
MMAdrian said…
CF is a proponent of very high frequency, randomized workouts. HIT advocates infrequent workouts; as little as once a week. With HIT, the point is strictly increases in strength and hypertrophy. There isn't an emphasis on movement patterns or "functional" work. Its bench press, shoulder presses, curls, squats, rows, crunches, etc. One set of the 5-9 basic exercises taken to the point of total muscular failure. The idea is that this is the magic formula for growing.

CF seems more focused on high frequency, high variety, with a desired training effect of improved athletic performance vs. "looking like a body builder".
September 29, 2008 at 12:36 PM
Post a Comment

Popular posts from this blog

Intro to Calisthenics

 I'm kind of big and kind of heavy. I weigh 235 and wear XXXL shirts ťailored to fit my size L waist.  Even so, after moths of consistent effort, I'm strong enough to incorporate calisthenics as my primary form of training volume. My current plan is paying off in the form of major leaps in endurance, tighter physique, and fat loss.  The schedule is: Mon - whole body Tue - arms Wed - whole body Thu - off Fri - whole body Sat - arms Sun - off My torso has always grown faster than my arms and I need to build proportion, so they get 2 dedicated sessions a week.  A typical whole body session runs like this: 1. Single leg calf raise: 3-100 method* 2. 10 min EMOM: Big power movement like deadline, or snatch grip high pull, or clean&press.  Start at 10x3 and stick with the same weight till you can perform 10x6.  Rotate between 5-6 movements every session. 3. Conditioning circuit 1: 5 rounds of   A. Pushup progression   B. Pick a single leg squat patte...
Read more

The Warrior's Path

This year has been a real test of character, and I have to say, I  passed with probably a B+, or maybe A-.   What makes a warrior different from the ordinary man is not whether he faces obstacles or not. We all face obstacles.  No; what makes a warrior different is how he faces the obstacles. An ordinary man and a warrior will both map out a course to  their objective. The ordinary man will get distracted along the way.  He might see the trail up the mountain and convince himself he never really wanted to reach his objective. When his arms go numb from shouldering the load, he discards item from his pack he suddenly sees as unnecessary.  He might sprain an ankle, call 911 and decide the course is too dangerous for any sane person to attempt.  So much the better, because now he has plenty of time for other more important things.  Isn't it football season anyway? The ordinary man makes excuses to stay ordinary. The warrior notices and ...
Read more