Sunday, 6 May 2012
Week 2:
A few very interesting points were observed this week. Firstly, this week was a real test of lifestyle compatibility, I have been on a residential course for work and will be here for another 2 weeks. The training facilities are sufficient, which I would expect, given that I only use minimal strength equipment (barbell, pull-up and dipping bars) and though stationary bikes and C2/C3 rowers are nice, I can generally use whatever cardio equipment is available to me to good effect. Two problems to note so far:
No pool - this means no swimming for a second consecutive week (and probably a third.)
The food in the canteen is absolutely shocking and the accommodation has no refrigeration. I’ve had to improvise and supplement my diet with countless tins of Tuna. These were unforeseen circumstances, next week I’ll be more prepared.
There have been no considerable strength increases this week, which was to be expected, as my current focus is on fat loss. It could also be argued that the constant change in training and weight lifting format over the last couple of weeks could make it very difficult to assess progress (or lack of). This would be a valid point, however, at this stage, I’m not going to get too hung up on variables. Over used the last couple of weeks I’ve tried varying HIT training styles to gauge any increased negative impact on my back condition (Ankylosing Spondylitis), in order to see if the training intensity had the potential to cause any further pain or issues. For HIT/HIIT to be a viable training option for me in the future, I obviously had to ensure I could confidently disregard any potential associated spinal issues. After applying the various HIT systems in the last 2 weeks, I can honestly say, the only ‘discomfort’ I’ve encountered, is the discomfort associated with training at max intensity for the required duration (this is to be expected by anybody effectively carrying out a HIT program) and further to that, the residual delayed onset muscle soreness (also referred to as ‘DOMS’ - this is also to be expected).
Further to this, I have also been applying a concept known as ‘strategic reduction’, this helps to streamline future sessions by measuring and adapting just how long a training session takes to carry out correctly. The point to HIT/HIIT is to reach maximum training output, through maximum training intensity. If I allocate 20 minutes to a HIT session and reach my maximum training output, through maximum intensity, in 15 minutes, then what’s the point in allocating another 5 minutes? Why aim to achieve in 20 minutes, what can be achieved in 15 minutes? This is the point of strategic reduction: achieving the same effect, while strategically reducing any given training application. This has also seems to be very effective and my average HIT time has dropped to around 20 minutes total, 5 minutes warm-up, 15 minutes training. So far, so good.
As of next week, I will be applying Mike Mentzers own HIT system, outlined in the book ‘High Intensity Training The Mike Mentzer Way’. This system claims to be the shortest in duration, while giving the best results. Details of how I applied this system will be mentioned in the next post.
Session 1 - 30/04/12
Bike - level 10/12
1 minute max effort / 1 minute recovery x 10 (20 minutes total)
Distance covered - 4.92 km
Total session time - 25:00
Protein - 175gms
Session 2 - 01/05/12
Max reps - 2 minutes per exercise
Squat 80kg - 18 (Total = 1440kg)
Deadlift 80kg - 21 (Total = 1680kg)
Bench Press 80kg - 16 (Total = 1280kg)
Dips (bodyweight) - 20 (Total = 1700kg)
Total for session = 6100kg
Session 3 - 03/05/12
2 hand kettle bell swings 20kg
1 minute max reps/1 minute rest
7 rounds
As fat loss is a current priority, I have opted for a more metabolic CV approach. For the next few weeks I will be applying high intensity kettle bell movements to accelerate fat loss. Despite the total training duration only being 7 minutes, my HR repeatedly exceeded 170+ and the session proved to be extremely demanding.
Session 4 - 04/05/12
Max reps - 2 minutes
Pull-ups (86kg) - 16 (Total = 1367kg)
Standing Barbell Shoulder Press 50kg - 12 (Total = 600kg)
Cleans 50kg - 16 (Total = 800kg)
Barbell rows 50kg - 16 (Total = 800kg)
Total for session - 3567kg
Session 5 - 05/06/12
2 hand kettle bell swings 20kg
1 minute max reps/1 minute rest
7 rounds
Though any current strength gains or improvements are minimal, though as previously mentioned, fat loss is the current priority. I ended the week with a body fat percentage of 12.8%, this is an impressive total loss of 2.2-2.5% body fat this week alone (this also equates to a 1.2kg reduction in body weight). At this point I won’t elaborate too much on how this has been achieved or methods used, though this will be outlined in clearer detail in a few weeks. When sufficient fat loss is achieved the emphasis will switch to strength gains. At this point, things should get very interesting.
Sunday, 29 April 2012
Week 1:
It's been an interesting week and already, lessons are being learned and small problems are emerging. The training has been brutal but enjoyable (an interesting paradox) in many ways. I'll sum up the various points, problems and observations, positive and negative, below:
- Firstly, one of the points I find most interesting. The complete program, carried out at the necessary intensity, is on a par with any of the hardest training I have ever done. When the sessions are done right it's easy to identify a clear, underlining, consistency maintained throughout, regardless of the discipline. This consistent, underlining, point is the fact that every session is, for lack of a better word, brutal. By this I mean that after every 5 minute warm-up, you get to it. After 5 minutes of max intensity training, you start to feel like you're in your own little box of hurt and your body starts telling you 'I don't want to play any more' and then the little voice in your head (or several, depending on who you are) says 'stick with it, it can't get any worse'.
It does.
In fact, it gets progressively worse for the continuing duration. That said, I have found this style of training far more bearable, for 2 reasons:
1. The time-frame of the session - I actually find it far easier to prepare myself mentally (which is the primary driving force and catalyst for all HIT/HIIT sessions) for a short, sharp and brutal HIT or HIIT session, than I ever have for a 40-60 minute session. Correct mental approach is obviously key to any training style or discipline. However, I believe focused intensity is absolutely paramount to the success of any HIT program. Human concentration span is short, particularly when we know that any given period of time is going to be uncomfortable or particularly boring. I find it far easier to find and maintain the focus needed for HIT sessions, knowing full well that the discomfort will only last 15-20 minutes. This, combined with the fact that the sessions consist of a constantly changing interval process prevents boredom. This can only be a good thing in terms of longevity.
2. The benefit - Despite the brutal nature of the sessions, 2 points stand out at the end of each session. The first is the fact that on completing each session, I seem to walk away with a feeling that every session is completely beneficial as I know my output couldn't have been any greater, or, as high, for any longer. The second point is, despite the intensity and fatigue over the period of the session, my body never feels 'over-done' or close to pain or injury due to over-use.
- Secondly, I'm finding the biggest challenge to be the intake of quality calories. Though the sessions seem short and convenient enough to implement throughout the day, the consumption of good quality, whole-foods is proving more difficult. This is also taking into account that I'm currently not even looking to consume the 3200(ish) calories required as my basal metabolic rate. As previously stated, I'm currently looking to consume around 2500-2800 as a means of losing body fat. On more than a few occasions throughout the week my calorie consumption (along with protein consumption) have fallen short. Finding the time to do a 20 minute HIT session throughout an average day, is easier than to consuming enough whole-food snacks. My initial plan was to carry out this experiment with minimal nutritional supplementation - this may become a problem.
The sessions:
Session 1 - 23/04/12
Run - 5km time trial (treadmill 2% incline) - 25:13
Max HR - 170 / Average HR - 165
(Total session time 30 min)
Calorie/protein intake - 1660cals/165gm
Calorie intake fell considerably short, also, fluid consumption was quite low (around 2 litres) for the day. I believe both points were accountable for a poor time (i'm also questioning the calibration of the treadmill) I'll try this again outside with GPS in a few weeks.
Points to note:
- Increase calorie intake
- Increase fluid intake throughout day
Session 2 - 24/04/12
Tabata strength session:
- Squat 80kg x 20
- Bench Press 80kg x 19
- Deadlift 80kg x 26
- Dips (body weight) x 24
(Total session time 34:25)
Calorie/protein intake - 1780cals/167gm
Though fluid intake was sufficient, another calorie shortfall. The session was also quite long, I believe this can be shorter with intensity maintained
Session 3 - 25/04/12
Strength session using 3 sets, max reps per exercise, 30 seconds rest in between.
- Dumbbell rows 32kg - 10-5-3
- Standing barbell shoulder press 50kg - 7-2-2
- Cleans 50kg - 10-7-7
- Pull-ups (body weight) 5-4-2 (poor due to DB rows)
- Knees to elbow - 30-10-11
(Total session time 25:06)
Calories fell short again! Different training system worked well, session time dropped to 25 minutes. It wold be interesting to see if this could come down.
Session 4 - 26/04/12
C2 Rower (Swim cancelled - pool unavailable)
2 x 2000 time trial - resistance level 10 (1 minute rest between sets)
7:47 / 7:58
(TST 20:00)
C/P intake - 1800cals/200gms
This was a good substitute for a pool session and one of the hardest...Calories!...
Session 5 - 26/04/12
Interval track session (substitute for stationary bike)
10 x 1min max effort / 30 seconds recovery.
No accurate measure of distance, though I worked it out around 2.8km.
(TST 20:00)
C/P intake - Approx. 4000/180
Gauging the calorie situation as critical, and sensing my well-being may be hanging in the balance, consumption of 'emergency' calories in the form of Mediterannean tapas, sangria and beer at a social gathering was absolutely necessary (that's my excuse and I'm sticking with it!).
It's been an interesting week and already, lessons are being learned and small problems are emerging. The training has been brutal but enjoyable (an interesting paradox) in many ways. I'll sum up the various points, problems and observations, positive and negative, below:
- Firstly, one of the points I find most interesting. The complete program, carried out at the necessary intensity, is on a par with any of the hardest training I have ever done. When the sessions are done right it's easy to identify a clear, underlining, consistency maintained throughout, regardless of the discipline. This consistent, underlining, point is the fact that every session is, for lack of a better word, brutal. By this I mean that after every 5 minute warm-up, you get to it. After 5 minutes of max intensity training, you start to feel like you're in your own little box of hurt and your body starts telling you 'I don't want to play any more' and then the little voice in your head (or several, depending on who you are) says 'stick with it, it can't get any worse'.
It does.
In fact, it gets progressively worse for the continuing duration. That said, I have found this style of training far more bearable, for 2 reasons:
1. The time-frame of the session - I actually find it far easier to prepare myself mentally (which is the primary driving force and catalyst for all HIT/HIIT sessions) for a short, sharp and brutal HIT or HIIT session, than I ever have for a 40-60 minute session. Correct mental approach is obviously key to any training style or discipline. However, I believe focused intensity is absolutely paramount to the success of any HIT program. Human concentration span is short, particularly when we know that any given period of time is going to be uncomfortable or particularly boring. I find it far easier to find and maintain the focus needed for HIT sessions, knowing full well that the discomfort will only last 15-20 minutes. This, combined with the fact that the sessions consist of a constantly changing interval process prevents boredom. This can only be a good thing in terms of longevity.
2. The benefit - Despite the brutal nature of the sessions, 2 points stand out at the end of each session. The first is the fact that on completing each session, I seem to walk away with a feeling that every session is completely beneficial as I know my output couldn't have been any greater, or, as high, for any longer. The second point is, despite the intensity and fatigue over the period of the session, my body never feels 'over-done' or close to pain or injury due to over-use.
- Secondly, I'm finding the biggest challenge to be the intake of quality calories. Though the sessions seem short and convenient enough to implement throughout the day, the consumption of good quality, whole-foods is proving more difficult. This is also taking into account that I'm currently not even looking to consume the 3200(ish) calories required as my basal metabolic rate. As previously stated, I'm currently looking to consume around 2500-2800 as a means of losing body fat. On more than a few occasions throughout the week my calorie consumption (along with protein consumption) have fallen short. Finding the time to do a 20 minute HIT session throughout an average day, is easier than to consuming enough whole-food snacks. My initial plan was to carry out this experiment with minimal nutritional supplementation - this may become a problem.
The sessions:
Session 1 - 23/04/12
Run - 5km time trial (treadmill 2% incline) - 25:13
Max HR - 170 / Average HR - 165
(Total session time 30 min)
Calorie/protein intake - 1660cals/165gm
Calorie intake fell considerably short, also, fluid consumption was quite low (around 2 litres) for the day. I believe both points were accountable for a poor time (i'm also questioning the calibration of the treadmill) I'll try this again outside with GPS in a few weeks.
Points to note:
- Increase calorie intake
- Increase fluid intake throughout day
Session 2 - 24/04/12
Tabata strength session:
- Squat 80kg x 20
- Bench Press 80kg x 19
- Deadlift 80kg x 26
- Dips (body weight) x 24
(Total session time 34:25)
Calorie/protein intake - 1780cals/167gm
Though fluid intake was sufficient, another calorie shortfall. The session was also quite long, I believe this can be shorter with intensity maintained
Session 3 - 25/04/12
Strength session using 3 sets, max reps per exercise, 30 seconds rest in between.
- Dumbbell rows 32kg - 10-5-3
- Standing barbell shoulder press 50kg - 7-2-2
- Cleans 50kg - 10-7-7
- Pull-ups (body weight) 5-4-2 (poor due to DB rows)
- Knees to elbow - 30-10-11
(Total session time 25:06)
Calories fell short again! Different training system worked well, session time dropped to 25 minutes. It wold be interesting to see if this could come down.
Session 4 - 26/04/12
C2 Rower (Swim cancelled - pool unavailable)
2 x 2000 time trial - resistance level 10 (1 minute rest between sets)
7:47 / 7:58
(TST 20:00)
C/P intake - 1800cals/200gms
This was a good substitute for a pool session and one of the hardest...Calories!...
Session 5 - 26/04/12
Interval track session (substitute for stationary bike)
10 x 1min max effort / 30 seconds recovery.
No accurate measure of distance, though I worked it out around 2.8km.
(TST 20:00)
C/P intake - Approx. 4000/180
Gauging the calorie situation as critical, and sensing my well-being may be hanging in the balance, consumption of 'emergency' calories in the form of Mediterannean tapas, sangria and beer at a social gathering was absolutely necessary (that's my excuse and I'm sticking with it!).
Thursday, 26 April 2012
I referenced both http://www.muscleandstrength.com/ and http://www.bmicalculator.net/ in order to work out my daily basal metabolic requirements (these happened to be the first sites I came across, there are many similar online resources). http://www.muscleandstrength.com/ had my BMR at 3305 and http://www.bmicalculator.com/ had my BMR at 3350 (both sites calculated this using the Harris Benedict formula). I have decided to try and come in 500 calories below this in an effort to reduce body fat. A daily defecit of 500 calories will equate to a weekly defecit of 3500 which would result in a consistent weekly 1lb weight loss without causing catabolism (muscle wastage) or having any negative effects on muscle composition or strength - so the theory goes. According to 'Body By Science' (Dr. Doug McGuff and John Little) and various other publications and resources, this basic system is said to work up to a 20% defecit, anything over this figure will initiate the bodies 'starvation' mechanism, which will result in the body storing fat, as opposed to burning it as fuel (this consensus has recently been challenged by studies carried out by Karl Friedl with the U.S. military). Though this may be considered counter produtive in terms of strength and lean muscle gain, it should help me get to my target level of 10% body fat efficiently, and personally assess HIT/HIITs effectiveness in reducing body fat.
Monday, 23 April 2012
In returning to training in the last 6 months I have utilised a cross training regime, using cardio and elements of functional training, with moderate weight, in an effort to improve generic fitness and conditioning. This was carried out with a view to increase training output and intensity, while maintaining mobility (with an emphasis on spinal mobility), rather than lifting bigger and heavier, or putting any emphasis on 1RMs. I thought any focus on heavy lifting too soon after recovery, could only increase the possibility of a relapse in injury. That said, When a decent enough base-level of fitness was achieved, high intensity training sessions were slowly incorporated in various forms.
Recent improvements in fitness have been steady and consistent throughout, though not particularly impressive. This phase was necessary after recovery in order to preceed to more ardent training systems, such as HIT or HIIT. Any previous attempt to do so would have been careless and counter productive.
Before undertaking this experiment, I thought it would be beneficial to record my current training stats and body composition, in order to monitor progress from the offset. An overview of my statistics, measurements and current condition are as follows:
Current 1RMs
Squat: 110kg / 242.5lbs - Bench Press: 110kg / 242.5lbs - Deadlift: 110kg / 242.5lbs - Cleans
70kg / 154.3lbs - Dips (weighted) Bodyweight + 20kg / 44.1lbs - Pull Up (weighted)
Bodyweight (85kg/187lbs) + 20kg / 44.1lbs
I don't have any current 'best times' for any of the 3 CV disciplines. The majority of my CV over the last few months has been carried out as steady state, or as randomly generated CV circuit sessions. That said, initial timings from the first of the HIIT sessions will be conducted as time trials, giving me a good benchmark in which to base any successive improvements. These will be posted at the end of the first full training week.
Recent improvements in fitness have been steady and consistent throughout, though not particularly impressive. This phase was necessary after recovery in order to preceed to more ardent training systems, such as HIT or HIIT. Any previous attempt to do so would have been careless and counter productive.
Before undertaking this experiment, I thought it would be beneficial to record my current training stats and body composition, in order to monitor progress from the offset. An overview of my statistics, measurements and current condition are as follows:
Height: 6' 0'' / 182cm - Weight: 85kg / 187lbs - Body Fat: 14-16% - Weight: 85kg / 187lbs - Waist: 35'' - Chest: 41'' - Neck: 16'' - Thigh: 24'' - Calf: 15'' - Bicep: 15''
Current 1RMs
Squat: 110kg / 242.5lbs - Bench Press: 110kg / 242.5lbs - Deadlift: 110kg / 242.5lbs - Cleans
70kg / 154.3lbs - Dips (weighted) Bodyweight + 20kg / 44.1lbs - Pull Up (weighted)
Bodyweight (85kg/187lbs) + 20kg / 44.1lbs
I don't have any current 'best times' for any of the 3 CV disciplines. The majority of my CV over the last few months has been carried out as steady state, or as randomly generated CV circuit sessions. That said, initial timings from the first of the HIIT sessions will be conducted as time trials, giving me a good benchmark in which to base any successive improvements. These will be posted at the end of the first full training week.
Sunday, 22 April 2012
Introduction The term 'strength training' refers to a comprehensive program of exercise designed to improve the ability to produce muscular force and increase resistance to injury. Any system of such training which produces an objectively measurable increase in muscular strength can be considered productive.
Much has been said and speculated about high intensity training (HIT) since the emergence of the method in the 1970s, and there seem to be many varied schools of thought on the subject. Despite this, sports scientists and researchers have continued to study the benefits of such training methods. Having looked into the subject more thoroughly on the internet, I found that various websites and resources have some very conflicting views and though I was able to gain a fair overview, it was difficult to ascertain a more in-depth, general consensus on the subject.
What is H.I.T?
High Intensity Training is a form of strength training that gained its popularity during the 1970’s, popularised by Arthur Jones of Nautilus and Mike Mentzer. High Intensity training runs counter to much of the more traditional strength training that was popular at the time of its inception. Instead of overall volume and variety of exercises and rep/set schemes, HIT declares ‘intensity’ to be the most fundamental component in creating stimulus for new growth. The system was relatively simple to describe but contentious in its effectiveness.
HIT remains one of the most controversial and novel ideas in the training world, which is always ebbing and flowing from one perceived trend or method to another. Despite this, the full time application of HIT and it’s proposed benefits, appealed to me.
I decided to find out more by reading various publications containing compilations of more solid, empirical research, to see what they had to offer. Among these included ’Body By Science’ by Dr. Doug McGuff and John R. Little, and ‘High Intensity Training The Mike Mentzer Way’ by Mike Mentzer and John R. Little. It was in this book, I found a claim that instantly grabbed my attention:
In Mentzers view, with the correct training mentality and a dedicated adherence to the outlined HIT principles, a beginner can reach the upper limits of their genetic potential, in 12 months…
This is a bold statement. Though, if true, what could it mean to somebody who was willing to undertake the 12 months of HIT training in order to reach these ‘upper limits‘?
More to the point:
- What exactly would the ‘upper limits’ of my genetic potential be?
- What would the physical possibilities be if I got there?
- What effect would this have on my overall athletic performance?
- Could HIT only be applied to strength and muscular development, or are there other applications of the system which could further develop my physical capabilities?
HIIT High intensity interval training, also known as HIIT has become immensely popular in the last decade. High intensity interval training HIIT is a system of cardio training in which alternates short, very high intensity bursts of exercise, with slower, intermittent intervals of active recovery. This type of training has been noted in research to improve performance and benefit athletes and average users alike. HIIT training is noted as not only aiding performance but also improving the ability of the muscles to burn fat.
What is HIIT? The principles of HIIT were derived from the work of Dr. Tabata from the National Institute of Health & Nutrition in Tokyo, Japan. Dr. Tabata embarked on a mission to find the ideal aerobics protocol.
The basic principle of High Intensity Interval Training is to alternate short, very high intensity bursts of exercise, with slower, intermittent intervals of active recovery. The ideal HIIT cardio program is designed to stimulate your metabolism just enough so that you can burn fat all day and all night over the next 48 hours, yet it is not so long that it will cause muscle-wasting catabolism. This translates to a few minutes for warm up, then short periods of maximum-effort activity alternated with short periods of rest, and then concluded with a cool down period. This type of training has been noted in research to improve performance and benefit athletes and average users alike.
HIT Research Strength training has been shown to be an effective way of producing increases in muscular strength and size and decreasing body fat (Carpinelli and Otto 1998; Fleck and Kraemer 1997). Fleck and Kraemer (1997) reported that increases in lean body mass with concurrent decreases in body fat were shown in studies ranging from 6 to 24 weeks in duration. These studies represented a wide variety of training protocols. Fleck and Kraemer concluded that “Because of the variation in the numbers of sets, repetitions, exercises and relatively small body composition changes, it is impossible to reach concrete conclusions concerning which program is optimal for decreasing percent fat and increasing lean body mass”. Zatsiorsky (1995) also reported that a variety of methods are effective for increasing muscular strength.
It is universally accepted among experts in the field that a high degree of intensity of effort during strength training is required to generate increases in muscular strength (Durell 1999). Successful weight training programs are characterized by the inclusion of maximal voluntary muscular contractions at some point in the program (Fleck and Kraemer 1988). Utilizing a high level of intensity will overload a high percentage of muscle fibres; such an overload is paramount to increasing muscular strength (Kelso 1999). Carpinelli (1999) adds that recruitment of muscle fibre is primarily dependent on the intensity of exercise, not how much exercise is performed. This raises the question of how much – or more accurately, how little – exercise is required to produce results from a strength training program.
HIIT Research One of the earliest studies, done by researchers at Laval University (Ste-Foy, Quebec, Canada), kept it basic, using two groups in a months-long experiment. One group followed a 15-week program using HIIT while the other performed only steady-state cardio for 20 weeks. Proponents of steady-state training were pleased to hear that those subjects burned 15,000 calories more than their HIIT counterparts. Those who followed the HIIT program, however, lost significantly more body fat. A 2001 study from East Tennessee State University (Johnson City) demonstrated similar findings with subjects who followed an eight-week HIIT program. Again, HIIT proved to be the better fat-burner–subjects dropped 2% body fat over the course of the experiment. Meanwhile, those who plodded through the eight weeks on a steady-state program lost no body fat.
The most recent study, out of Australia, reported that a group of females who followed a 20-minute HIIT program consisting of eight-second sprints followed by 12 seconds of rest, lost six times more body fat than a group that followed a 40-minute cardio program performed at a constant intensity of 60% MHR.
Studies by Tabata, Tremblay and others have also explored the effectiveness of this method compared to traditional endurance training methods. A study by Gibala et al. demonstrated 2.5 hours of sprint interval training produced similar biochemical muscle changes to 10.5 hours of endurance training and similar endurance performance benefits.
High-intensity interval training has also been shown to improve athletic performance. For already well-trained athletes, improvements in performance become difficult to attain and increases in training volume can potentially yield no improvements. Previous research would suggest that, for athletes who are already trained, improvements in endurance performance can be achieved through high-intensity interval training. A recent study by Driller showed an 8.2 second improvement in 2000m rowing time following 4 weeks of HIIT in well-trained rowers. This equates to a significant 2% improvement after just 7 interval training sessions.
Application With the above research results apparently speaking volumes about the athletic and metabolic benefits of both HIT and HIIT methods in controlled environments, I considered how easy it would be for a layman to apply these training systems in the real world? The HIT/HIIT methods and training systems I had seen so far seemed, in my opinion, easy enough to implement by the many people who spend any given amount of time in the gym on a daily basis. And looking at the statistics, there’s plenty of them!
The UK health and fitness industry has maintained a total market value of £3.81 billion in total market value according to the 2011 FIA State of the UK Fitness Industry report. Since the start of the recession, in 2008, the fitness industry has grown its total market value by 4%, increased the member base by 2% whilst increasing the number of fitness facilities by a further 1.7%.
Furthermore, despite the struggling economy, the worldwide sales of sports nutritional supplements have also been skyrocketing. The industry now equates to over £3 billion, with the UK supplements industry buying up close to a third of that figure (around £70.2m in 2004, rising to £91m by 2009.) Online sales are also increasingly popular, accounting for more than a quarter of total supplements sales. Sports supplement companies market and sell a huge spectrum of products, claiming to serve various purposes, though for the most part, the theme seems to be muscle gain or fat loss. Some of these may be used to replace meals, enhance lean/muscular weight gain, promote fat loss or improve athletic performance.
In truth, the supporting evidence of the effectiveness of these products (whose propagandistic advertisements literally fill most health and fitness publications these days) lack any real scientific or physiological studies (not counting the few ‘studies’ carried out, which are incidentally funded by supplement companies themselves in order to ascertain the ‘effectiveness‘ of their product). This is with the exception of creatine, which has been the subject of extensive independent trials since hitting the market. Tests appear to show that creatine can improve performance in strength and power athletes. With noted increases in energy, strength, power, muscle mass, and recovery times. These performance increases are said to be minimal with endurance athletes.
With a combined excess of £3.9 billion spent yearly between these two industries, surely we’d expect an increasingly fit and healthy UK populous, with national obesity rates plummeting?…
Wrong.
During the past 20 years, there has been a dramatic increase in obesity in the Western world, more than one-third of U.S. adults (35.7%) are obese. Approximately 17% (or 12.5 million) of children and adolescents aged 2—19 years are obese.
England already has one of the highest rates of obesity in Europe and some of the highest rates in the developed world. In the UK, an estimated 60.8% of adults and 31.1% of children are overweight. According to figures from 2010, almost a quarter of adults (22% of men and 24% of women) in England were classified as obese, this is despite a government strategy to try and combat the growing obesity problem. The strategy calls for the food and drinks industry to extend and intensify their efforts to help people make healthier choices through the Responsibility Deal. There will also be a £14 million investment in the Change4Life programme to encourage people to eat healthily and increase levels of physical activity, working in a broad partnership with local authorities, businesses, charities, health professionals and individuals. The department of health also recommends that adults should be doing 150 minutes of exercise per week, and those under 18 years of age should be doing and hour of exercise a day (this is an increase on previous recommendations) and the exercise should include At least 150 minutes (2 hours and 30 minutes) of moderate intensity exercise such as cycling or fast walking every week, and muscle strengthening exercises on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms).
Despite the combined £3.9 billion currently spent on both the health and fitness and sports nutrition industries yearly, and millions spent by the government in order to reinforce various strategies, obesity is still on the rise, along with other associated illnesses, such as heart disease and stroke, high blood pressure, diabetes, cancer, gallbladder disease, gallstones, osteoarthritis, gout and potential breathing problems. All costing the NHS £4.2 billion a year.
Obviously, the system has failed.
A great enterprise and industry has arisen on the grounds of exercise, filled with unscrupulous businesses that aren’t interested your ability to get stronger and healthier, but everything about your ability to pay your way and/or buy their products.
Application With the aforementioned research results apparently speaking volumes about the benefits of HIT/HIIT and statements claiming that beginners can achieve the upper levels of their genetic potential within 12 months, coupled with accelerated fat loss - in a fraction of the time most people spend in the gym, what effect could this potentially have across the board?
I decided to find out, while considering how realistic it would be for somebody of moderate fitness to follow the outlined program, for the full 12 months while bound to the normal everyday constraints most people have. For this, I thought I would be as good a candidate as anybody.
I turned 30 in December, this isn’t ‘old’ by any means. but old enough for my body to remind me now and then that I’m not 21 anymore. I have a full time job, averaging 40+ hours a week. I also have a wife and a 6 month old daughter, along with the associated family commitments. And, to top all this, I have only recently returned to training after being diagnosed with Ankylosing Spondylitis 15 months ago.
Ankylosing Spondylitis is a form of inflammatory arthritis (similar to rheumatoid arthritis) causing stiffness and inflammation in the sacroiliac joints, lower spine and back. Initial diagnosis for the condition was slow (and painful), treatment and recovery from the worst of the condition was even slower. Ironically, the condition can be kept in check by eating a good clean diet and maintained physical exercise with an emphasis on mobility and flexibility. During the recovery period, the exercise I could do was minimal at best, this caused a huge loss of any previous strength, speed and endurance.
Given these lifestyle constraints, work, family, injury, recovery, which are probably very similar to the constraints encountered by most gym going adults in the UK, I decided to find out how realistic it would be to pursue 12 months of HIT and HIIT training in order to find out exactly what the benefits would be for me, the kind of problems I could encounter, whether it would take me anywhere near my ‘upper limits’ and, if so, what these upper limits were?
Though I wouldn’t consider myself a ‘natural’ athlete, I previously maintained relatively good standards of strength and fitness. This said, at no point in the past have I achieved, what I would consider the upper levels of my genetic potential. In the past I have always felt I still had some way to go towards reaching my maximum physical potential. Just how far I had left to go in terms of natural genetic improvement, or, at least the possibility of finding out, was what intrigued me about Mentzers claim.
To give an idea of previous strength and fitness before the onset of AS in 2009, aged 27, at 6’ and 85kg and 12-13% body fat my weights and times were as follows:
- 1.5 mile - 8:57
- Max press-ups (2 minutes) - 80
- Max sit-ups (2 minutes) - 80
- Best Half Marathon - 1:39‘:55’’
- Deadlift 1RM - 190kg
- Bench Press 1RM - 120kg
- Squat 1RM - 120kg
The Experiment At the time, I felt I still had some way to go before reaching my maximum potential. One of the claims surrounding high intensity training is that I can achieve this in 12 months. How much further I have to go from that point (if any) and how long it will take me to get there from my current physical condition is one of the things I will be looking to record as part of my experiment. Along with any problems I, or anybody else, might encounter pursuing that claim. Ultimately, I want to find out, first hand, whether such a statement is realistic, achievable and what the system has the potential do to me over the next 12 months, in terms of physiology, body composition and performance.
The System In order to look at the potential benefits of HIT and HIIT across the board, I will be looking to apply the system in a number of ways.
Two forms of HIT will be used, both using standard HIT programs:
- Strength and explosive power, using compound and functional lifts with 75%-80% of 1RM.
Two sessions will consist of:
1. Squat / Bench Press / Deadlift / Dips
2. Dumbbell Rows / Standing Barbell Press / Cleans / Pull-Ups
The strength sessions will be carried out in the Tabata style, with 8 rounds of 20 seconds maximum effort/10 seconds rest per exercise. I simply find this to be the quickest and simplest method to achieve maximum intensity with any given exercise, and also the most adaptable.
- Muscular endurance, using bodyweight and plyometric movements. Splits will alternate weekly using the following sequences:
Week 1:
Chest / Shoulders / Triceps / Core
Legs / Back / Biceps / Core
Week 2:
Chest / Back / Shoulders / Core
Legs / Arms (Bicep/Triceps) / Core
HIIT will be applied using standard HIIT programs for the following disciplines
- Swimming (swimming can be substituted with Concept Rower if necessary)
- Cycling
- Running
I have chosen these disciplines with good reason. Firstly, I have no particular talent in any of them. Of the three disciplines, running is probably the one in which I have the most experience. Though I have achieved a reasonable standard in the past, I am definitely not a naturally gifted runner and any previous improvements in my running performance were hard earned! Though for the most part, apart from the odd sprint or interval session the majority of my run training was steady state. This is the first time I will be applying HIIT on a full-time basis. Any previous emphasis on the other two disciplines are limited. My performance on a stationary bike is average at best, with no particular strengths in either the speed or endurance aspects of cycling. With regards to swimming, I manage to cut through the water with the prowess of a house brick. My swimming ability is completely unremarkable.
Though I consider triathletes who master these disciplines among the finest all-round athletes on earth, I’ve never considered myself anywhere near this calibre in any one of the three. I believe that any marked improvement in the above disciplines, in conjunction with a steady strength increase will deliver a measurable, well rounded increase in my athletic performance overall.
In an interesting article by former triathlon world champion Tim Don, outlining benchmark timings for various distances across the 3 disciplines. I felt I could use these to gauge any potential future improvements. They were as follows:
1500m Pool Swim
- Excellent 25min
- Good 30min
- Average 40min
40km Bike
- Excellent 1hr
- Good 1hr 10min
- Average 1hr 20min
10km Run
- Excellent 40min
- Good 45min
- Average 50min
The training sessions will be applied over 5 days, consisting of 2 HIT strength sessions, and 3 HIIT cardio sessions. Over the course of the 3 cardio sessions 1 session will be dedicated to each of the 3 disciplines.
Sessions:
1: HIIT - Running
2: HIT - Strength
3: HIIT - Swimming
4: HIT - Strength
5: HIIT - Cycling
The order of the above sessions may change. Strength sessions will work in 4 week cycles of the following:
4 weeks - HIT compound/power movements + HIIT cardio
1 week - active recovery
4 weeks - HIT muscular endurance + HIIT cardio
1 week - active recovery
Etc.
I have applied consistent change between the 2 systems in an effort to avoid plateu. The application of an active rest week after every 4 training weeks is due to symptoms of over training becoming far more common at the 4-5 week point.
The Rules Throughout the experiment, I will be adhering to the following rules in order to keep results measurable and try maintain a level playing field:
- I will initially be using a variation of the Paleo diet, which is generally favoured by CrossFit enthusiasts. The Paleo diet is basically a plant based diet including lean protein sources, such as lean beef, fish, poultry and a variety of fruits, vegetables and nuts. Foods to avoid include dairy products, sugars, refined carbohydrates, processed foods and starchy vegetables. Basically, if you can’t hunt it, fish it, grow it or pick it, you don’t eat it. I adopted this diet a while ago with the intention of eating a cleaner diet. I noticed more sustained energy levels, and improvements of general well being and concentration. This is purely a matter of personal choice, it just works for me. Any variation in diet herein will be documented. I will initially be aiming for a daily intake of 2500 calories, with 200-250gms protein.
- All calories and protein will be consumed as whole foods, with the exception of 1 serving of whey protein, taken immediately after training sessions to aid recovery. This is purely as a matter of convenience throughout the working day.
- Daily calorie/protein intakes will be recorded.
- The use of sports supplements will be kept to an absolute minimum. And are only used sparingly as a matter of convenience. The only supplements used will be a good multi-vitamin for immune system support, and whey protein. Usage will be declared, names/brands will not be mentioned. My aim here isn’t to advertise or sell supplements!
- All sessions, weights, times, reps, will be checked and recorded periodically in order to record progress, improvements or lack of either.
- My weights/reps/1RM’s/times will not be exaggerated. My goal is simply to determine the truth regarding the effectiveness of HIT/HIIT for myself, in a real time, real world environment and provide a means by which people can then apply the information to their own training and fitness objectives. Exaggerating would simply defeat the object of the experiment and render it a complete waste of time!
- All sessions we be kept to 20 minutes of physical HIT/HIIT training or less, this will not include warm-ups or stretching. Training/total session times will be recorded.
- I am not a sports scientist or an academic and, as such, will only be using references, research and articles available to me through the public domain in order to further my experiment. References will be provided where necessary.
My body composition or physical make-up isn’t something I’ve paid particular attention to in the past. Tomorrow will be the first session, of the first week, of a 12 month program. Over time various details may become apparent, a normal person has a 50/50% split between fast twitch and slow twitch muscle fibres. Some people can have a predominance of fast or slow twitch muscle fibres. It is quite common to have a slightly predominant muscle fibre type, that’s why professional athletes are good at what they do, long distance runners are predominantly slow twitch, bodybuilders are mostly fast twitch. But to find out the fibre type in a particular muscle takes time.
This is just one of the many things I will be trying to ascertain over the next 12 months with this experiment.
Much has been said and speculated about high intensity training (HIT) since the emergence of the method in the 1970s, and there seem to be many varied schools of thought on the subject. Despite this, sports scientists and researchers have continued to study the benefits of such training methods. Having looked into the subject more thoroughly on the internet, I found that various websites and resources have some very conflicting views and though I was able to gain a fair overview, it was difficult to ascertain a more in-depth, general consensus on the subject.
What is H.I.T?
High Intensity Training is a form of strength training that gained its popularity during the 1970’s, popularised by Arthur Jones of Nautilus and Mike Mentzer. High Intensity training runs counter to much of the more traditional strength training that was popular at the time of its inception. Instead of overall volume and variety of exercises and rep/set schemes, HIT declares ‘intensity’ to be the most fundamental component in creating stimulus for new growth. The system was relatively simple to describe but contentious in its effectiveness.
HIT remains one of the most controversial and novel ideas in the training world, which is always ebbing and flowing from one perceived trend or method to another. Despite this, the full time application of HIT and it’s proposed benefits, appealed to me.
I decided to find out more by reading various publications containing compilations of more solid, empirical research, to see what they had to offer. Among these included ’Body By Science’ by Dr. Doug McGuff and John R. Little, and ‘High Intensity Training The Mike Mentzer Way’ by Mike Mentzer and John R. Little. It was in this book, I found a claim that instantly grabbed my attention:
In Mentzers view, with the correct training mentality and a dedicated adherence to the outlined HIT principles, a beginner can reach the upper limits of their genetic potential, in 12 months…
This is a bold statement. Though, if true, what could it mean to somebody who was willing to undertake the 12 months of HIT training in order to reach these ‘upper limits‘?
More to the point:
- What exactly would the ‘upper limits’ of my genetic potential be?
- What would the physical possibilities be if I got there?
- What effect would this have on my overall athletic performance?
- Could HIT only be applied to strength and muscular development, or are there other applications of the system which could further develop my physical capabilities?
HIIT High intensity interval training, also known as HIIT has become immensely popular in the last decade. High intensity interval training HIIT is a system of cardio training in which alternates short, very high intensity bursts of exercise, with slower, intermittent intervals of active recovery. This type of training has been noted in research to improve performance and benefit athletes and average users alike. HIIT training is noted as not only aiding performance but also improving the ability of the muscles to burn fat.
What is HIIT? The principles of HIIT were derived from the work of Dr. Tabata from the National Institute of Health & Nutrition in Tokyo, Japan. Dr. Tabata embarked on a mission to find the ideal aerobics protocol.
The basic principle of High Intensity Interval Training is to alternate short, very high intensity bursts of exercise, with slower, intermittent intervals of active recovery. The ideal HIIT cardio program is designed to stimulate your metabolism just enough so that you can burn fat all day and all night over the next 48 hours, yet it is not so long that it will cause muscle-wasting catabolism. This translates to a few minutes for warm up, then short periods of maximum-effort activity alternated with short periods of rest, and then concluded with a cool down period. This type of training has been noted in research to improve performance and benefit athletes and average users alike.
HIT Research Strength training has been shown to be an effective way of producing increases in muscular strength and size and decreasing body fat (Carpinelli and Otto 1998; Fleck and Kraemer 1997). Fleck and Kraemer (1997) reported that increases in lean body mass with concurrent decreases in body fat were shown in studies ranging from 6 to 24 weeks in duration. These studies represented a wide variety of training protocols. Fleck and Kraemer concluded that “Because of the variation in the numbers of sets, repetitions, exercises and relatively small body composition changes, it is impossible to reach concrete conclusions concerning which program is optimal for decreasing percent fat and increasing lean body mass”. Zatsiorsky (1995) also reported that a variety of methods are effective for increasing muscular strength.
It is universally accepted among experts in the field that a high degree of intensity of effort during strength training is required to generate increases in muscular strength (Durell 1999). Successful weight training programs are characterized by the inclusion of maximal voluntary muscular contractions at some point in the program (Fleck and Kraemer 1988). Utilizing a high level of intensity will overload a high percentage of muscle fibres; such an overload is paramount to increasing muscular strength (Kelso 1999). Carpinelli (1999) adds that recruitment of muscle fibre is primarily dependent on the intensity of exercise, not how much exercise is performed. This raises the question of how much – or more accurately, how little – exercise is required to produce results from a strength training program.
HIIT Research One of the earliest studies, done by researchers at Laval University (Ste-Foy, Quebec, Canada), kept it basic, using two groups in a months-long experiment. One group followed a 15-week program using HIIT while the other performed only steady-state cardio for 20 weeks. Proponents of steady-state training were pleased to hear that those subjects burned 15,000 calories more than their HIIT counterparts. Those who followed the HIIT program, however, lost significantly more body fat. A 2001 study from East Tennessee State University (Johnson City) demonstrated similar findings with subjects who followed an eight-week HIIT program. Again, HIIT proved to be the better fat-burner–subjects dropped 2% body fat over the course of the experiment. Meanwhile, those who plodded through the eight weeks on a steady-state program lost no body fat.
The most recent study, out of Australia, reported that a group of females who followed a 20-minute HIIT program consisting of eight-second sprints followed by 12 seconds of rest, lost six times more body fat than a group that followed a 40-minute cardio program performed at a constant intensity of 60% MHR.
Studies by Tabata, Tremblay and others have also explored the effectiveness of this method compared to traditional endurance training methods. A study by Gibala et al. demonstrated 2.5 hours of sprint interval training produced similar biochemical muscle changes to 10.5 hours of endurance training and similar endurance performance benefits.
High-intensity interval training has also been shown to improve athletic performance. For already well-trained athletes, improvements in performance become difficult to attain and increases in training volume can potentially yield no improvements. Previous research would suggest that, for athletes who are already trained, improvements in endurance performance can be achieved through high-intensity interval training. A recent study by Driller showed an 8.2 second improvement in 2000m rowing time following 4 weeks of HIIT in well-trained rowers. This equates to a significant 2% improvement after just 7 interval training sessions.
Application With the above research results apparently speaking volumes about the athletic and metabolic benefits of both HIT and HIIT methods in controlled environments, I considered how easy it would be for a layman to apply these training systems in the real world? The HIT/HIIT methods and training systems I had seen so far seemed, in my opinion, easy enough to implement by the many people who spend any given amount of time in the gym on a daily basis. And looking at the statistics, there’s plenty of them!
The UK health and fitness industry has maintained a total market value of £3.81 billion in total market value according to the 2011 FIA State of the UK Fitness Industry report. Since the start of the recession, in 2008, the fitness industry has grown its total market value by 4%, increased the member base by 2% whilst increasing the number of fitness facilities by a further 1.7%.
Furthermore, despite the struggling economy, the worldwide sales of sports nutritional supplements have also been skyrocketing. The industry now equates to over £3 billion, with the UK supplements industry buying up close to a third of that figure (around £70.2m in 2004, rising to £91m by 2009.) Online sales are also increasingly popular, accounting for more than a quarter of total supplements sales. Sports supplement companies market and sell a huge spectrum of products, claiming to serve various purposes, though for the most part, the theme seems to be muscle gain or fat loss. Some of these may be used to replace meals, enhance lean/muscular weight gain, promote fat loss or improve athletic performance.
In truth, the supporting evidence of the effectiveness of these products (whose propagandistic advertisements literally fill most health and fitness publications these days) lack any real scientific or physiological studies (not counting the few ‘studies’ carried out, which are incidentally funded by supplement companies themselves in order to ascertain the ‘effectiveness‘ of their product). This is with the exception of creatine, which has been the subject of extensive independent trials since hitting the market. Tests appear to show that creatine can improve performance in strength and power athletes. With noted increases in energy, strength, power, muscle mass, and recovery times. These performance increases are said to be minimal with endurance athletes.
With a combined excess of £3.9 billion spent yearly between these two industries, surely we’d expect an increasingly fit and healthy UK populous, with national obesity rates plummeting?…
Wrong.
During the past 20 years, there has been a dramatic increase in obesity in the Western world, more than one-third of U.S. adults (35.7%) are obese. Approximately 17% (or 12.5 million) of children and adolescents aged 2—19 years are obese.
England already has one of the highest rates of obesity in Europe and some of the highest rates in the developed world. In the UK, an estimated 60.8% of adults and 31.1% of children are overweight. According to figures from 2010, almost a quarter of adults (22% of men and 24% of women) in England were classified as obese, this is despite a government strategy to try and combat the growing obesity problem. The strategy calls for the food and drinks industry to extend and intensify their efforts to help people make healthier choices through the Responsibility Deal. There will also be a £14 million investment in the Change4Life programme to encourage people to eat healthily and increase levels of physical activity, working in a broad partnership with local authorities, businesses, charities, health professionals and individuals. The department of health also recommends that adults should be doing 150 minutes of exercise per week, and those under 18 years of age should be doing and hour of exercise a day (this is an increase on previous recommendations) and the exercise should include At least 150 minutes (2 hours and 30 minutes) of moderate intensity exercise such as cycling or fast walking every week, and muscle strengthening exercises on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms).
Despite the combined £3.9 billion currently spent on both the health and fitness and sports nutrition industries yearly, and millions spent by the government in order to reinforce various strategies, obesity is still on the rise, along with other associated illnesses, such as heart disease and stroke, high blood pressure, diabetes, cancer, gallbladder disease, gallstones, osteoarthritis, gout and potential breathing problems. All costing the NHS £4.2 billion a year.
Obviously, the system has failed.
A great enterprise and industry has arisen on the grounds of exercise, filled with unscrupulous businesses that aren’t interested your ability to get stronger and healthier, but everything about your ability to pay your way and/or buy their products.
Application With the aforementioned research results apparently speaking volumes about the benefits of HIT/HIIT and statements claiming that beginners can achieve the upper levels of their genetic potential within 12 months, coupled with accelerated fat loss - in a fraction of the time most people spend in the gym, what effect could this potentially have across the board?
I decided to find out, while considering how realistic it would be for somebody of moderate fitness to follow the outlined program, for the full 12 months while bound to the normal everyday constraints most people have. For this, I thought I would be as good a candidate as anybody.
I turned 30 in December, this isn’t ‘old’ by any means. but old enough for my body to remind me now and then that I’m not 21 anymore. I have a full time job, averaging 40+ hours a week. I also have a wife and a 6 month old daughter, along with the associated family commitments. And, to top all this, I have only recently returned to training after being diagnosed with Ankylosing Spondylitis 15 months ago.
Ankylosing Spondylitis is a form of inflammatory arthritis (similar to rheumatoid arthritis) causing stiffness and inflammation in the sacroiliac joints, lower spine and back. Initial diagnosis for the condition was slow (and painful), treatment and recovery from the worst of the condition was even slower. Ironically, the condition can be kept in check by eating a good clean diet and maintained physical exercise with an emphasis on mobility and flexibility. During the recovery period, the exercise I could do was minimal at best, this caused a huge loss of any previous strength, speed and endurance.
Given these lifestyle constraints, work, family, injury, recovery, which are probably very similar to the constraints encountered by most gym going adults in the UK, I decided to find out how realistic it would be to pursue 12 months of HIT and HIIT training in order to find out exactly what the benefits would be for me, the kind of problems I could encounter, whether it would take me anywhere near my ‘upper limits’ and, if so, what these upper limits were?
Though I wouldn’t consider myself a ‘natural’ athlete, I previously maintained relatively good standards of strength and fitness. This said, at no point in the past have I achieved, what I would consider the upper levels of my genetic potential. In the past I have always felt I still had some way to go towards reaching my maximum physical potential. Just how far I had left to go in terms of natural genetic improvement, or, at least the possibility of finding out, was what intrigued me about Mentzers claim.
To give an idea of previous strength and fitness before the onset of AS in 2009, aged 27, at 6’ and 85kg and 12-13% body fat my weights and times were as follows:
- 1.5 mile - 8:57
- Max press-ups (2 minutes) - 80
- Max sit-ups (2 minutes) - 80
- Best Half Marathon - 1:39‘:55’’
- Deadlift 1RM - 190kg
- Bench Press 1RM - 120kg
- Squat 1RM - 120kg
The Experiment At the time, I felt I still had some way to go before reaching my maximum potential. One of the claims surrounding high intensity training is that I can achieve this in 12 months. How much further I have to go from that point (if any) and how long it will take me to get there from my current physical condition is one of the things I will be looking to record as part of my experiment. Along with any problems I, or anybody else, might encounter pursuing that claim. Ultimately, I want to find out, first hand, whether such a statement is realistic, achievable and what the system has the potential do to me over the next 12 months, in terms of physiology, body composition and performance.
The System In order to look at the potential benefits of HIT and HIIT across the board, I will be looking to apply the system in a number of ways.
Two forms of HIT will be used, both using standard HIT programs:
- Strength and explosive power, using compound and functional lifts with 75%-80% of 1RM.
Two sessions will consist of:
1. Squat / Bench Press / Deadlift / Dips
2. Dumbbell Rows / Standing Barbell Press / Cleans / Pull-Ups
The strength sessions will be carried out in the Tabata style, with 8 rounds of 20 seconds maximum effort/10 seconds rest per exercise. I simply find this to be the quickest and simplest method to achieve maximum intensity with any given exercise, and also the most adaptable.
- Muscular endurance, using bodyweight and plyometric movements. Splits will alternate weekly using the following sequences:
Week 1:
Chest / Shoulders / Triceps / Core
Legs / Back / Biceps / Core
Week 2:
Chest / Back / Shoulders / Core
Legs / Arms (Bicep/Triceps) / Core
HIIT will be applied using standard HIIT programs for the following disciplines
- Swimming (swimming can be substituted with Concept Rower if necessary)
- Cycling
- Running
I have chosen these disciplines with good reason. Firstly, I have no particular talent in any of them. Of the three disciplines, running is probably the one in which I have the most experience. Though I have achieved a reasonable standard in the past, I am definitely not a naturally gifted runner and any previous improvements in my running performance were hard earned! Though for the most part, apart from the odd sprint or interval session the majority of my run training was steady state. This is the first time I will be applying HIIT on a full-time basis. Any previous emphasis on the other two disciplines are limited. My performance on a stationary bike is average at best, with no particular strengths in either the speed or endurance aspects of cycling. With regards to swimming, I manage to cut through the water with the prowess of a house brick. My swimming ability is completely unremarkable.
Though I consider triathletes who master these disciplines among the finest all-round athletes on earth, I’ve never considered myself anywhere near this calibre in any one of the three. I believe that any marked improvement in the above disciplines, in conjunction with a steady strength increase will deliver a measurable, well rounded increase in my athletic performance overall.
In an interesting article by former triathlon world champion Tim Don, outlining benchmark timings for various distances across the 3 disciplines. I felt I could use these to gauge any potential future improvements. They were as follows:
1500m Pool Swim
- Excellent 25min
- Good 30min
- Average 40min
40km Bike
- Excellent 1hr
- Good 1hr 10min
- Average 1hr 20min
10km Run
- Excellent 40min
- Good 45min
- Average 50min
The training sessions will be applied over 5 days, consisting of 2 HIT strength sessions, and 3 HIIT cardio sessions. Over the course of the 3 cardio sessions 1 session will be dedicated to each of the 3 disciplines.
Sessions:
1: HIIT - Running
2: HIT - Strength
3: HIIT - Swimming
4: HIT - Strength
5: HIIT - Cycling
The order of the above sessions may change. Strength sessions will work in 4 week cycles of the following:
4 weeks - HIT compound/power movements + HIIT cardio
1 week - active recovery
4 weeks - HIT muscular endurance + HIIT cardio
1 week - active recovery
Etc.
I have applied consistent change between the 2 systems in an effort to avoid plateu. The application of an active rest week after every 4 training weeks is due to symptoms of over training becoming far more common at the 4-5 week point.
The Rules Throughout the experiment, I will be adhering to the following rules in order to keep results measurable and try maintain a level playing field:
- I will initially be using a variation of the Paleo diet, which is generally favoured by CrossFit enthusiasts. The Paleo diet is basically a plant based diet including lean protein sources, such as lean beef, fish, poultry and a variety of fruits, vegetables and nuts. Foods to avoid include dairy products, sugars, refined carbohydrates, processed foods and starchy vegetables. Basically, if you can’t hunt it, fish it, grow it or pick it, you don’t eat it. I adopted this diet a while ago with the intention of eating a cleaner diet. I noticed more sustained energy levels, and improvements of general well being and concentration. This is purely a matter of personal choice, it just works for me. Any variation in diet herein will be documented. I will initially be aiming for a daily intake of 2500 calories, with 200-250gms protein.
- All calories and protein will be consumed as whole foods, with the exception of 1 serving of whey protein, taken immediately after training sessions to aid recovery. This is purely as a matter of convenience throughout the working day.
- Daily calorie/protein intakes will be recorded.
- The use of sports supplements will be kept to an absolute minimum. And are only used sparingly as a matter of convenience. The only supplements used will be a good multi-vitamin for immune system support, and whey protein. Usage will be declared, names/brands will not be mentioned. My aim here isn’t to advertise or sell supplements!
- All sessions, weights, times, reps, will be checked and recorded periodically in order to record progress, improvements or lack of either.
- My weights/reps/1RM’s/times will not be exaggerated. My goal is simply to determine the truth regarding the effectiveness of HIT/HIIT for myself, in a real time, real world environment and provide a means by which people can then apply the information to their own training and fitness objectives. Exaggerating would simply defeat the object of the experiment and render it a complete waste of time!
- All sessions we be kept to 20 minutes of physical HIT/HIIT training or less, this will not include warm-ups or stretching. Training/total session times will be recorded.
- I am not a sports scientist or an academic and, as such, will only be using references, research and articles available to me through the public domain in order to further my experiment. References will be provided where necessary.
My body composition or physical make-up isn’t something I’ve paid particular attention to in the past. Tomorrow will be the first session, of the first week, of a 12 month program. Over time various details may become apparent, a normal person has a 50/50% split between fast twitch and slow twitch muscle fibres. Some people can have a predominance of fast or slow twitch muscle fibres. It is quite common to have a slightly predominant muscle fibre type, that’s why professional athletes are good at what they do, long distance runners are predominantly slow twitch, bodybuilders are mostly fast twitch. But to find out the fibre type in a particular muscle takes time.
This is just one of the many things I will be trying to ascertain over the next 12 months with this experiment.
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