A workout is worth a thousand words!

Much like looking at any ordinary photograph, a single written training session can be worth a thousand words.  This past Saturday my colleagues and I engaged in a rather simplistic training session.  This session was not document on video nor audio.  There were limited spectators and trainees.  To look at the session on paper would not likely intrigue the average fitness enthusiast.  So how was this session beneficial to several well conditioning health professionals and recreational athletes?  Why this particular training session over anything else? I entitled the documented training session: "It doesn't get much more simple than this!" The intention of the title was to open perspective to a simple concept.  The concept is execution. Fitness magazines often clutter pages with exercises, combined exercises and exercise programs! However, they rarely direct or revert to the "how to" perform the exercise and/or exercise program.  Some basic general information will be included on how to perform a single repetition, but attention is rarely directed to the performance of the set as a whole. During a single High Intensity set of an exercise, the first repetition will not likely look like the last! Although this is the intention, if a maximal effort is given, the speed of contraction will fade, muscle fibers will reach momentary muscular fatigue, heart rate will approach and/or reach maximum, and the individual will likely alter position to recruit additional muscle fibers before ultimately reaching movement failure.  Sounds simple enough right? I wish!  Most individual will not allow themselves to get to this point particularly because it is extremely uncomfortable.  I'll spare you the physiology, but let me simplify it for you. Think of when you're riding your bike, running or walking up several flights of stairs.  Now the burning you feel in your legs is a by-product of muscle contraction.  Now imagine performing that activity until you can no longer stand, breath or will yourself to continue. You are now getting a small taste of a single High Intensity set! Combine that with one or more exercises and you have a HIT session!

Saturday HIT Session 4/3/2010

It doesn't get much more simple than this! Four exercises, 6-12 repetitions, twice through:
-Barbell Squat
-Barbell Chest Press lockouts (50% range)
-Leg Press w/2" bands
-Pull-ups
Appropriate weights were selected do facilitate an inability to complete another repetition outside the rep range! The circuit was executed with less than 30 seconds between exercises and 2-3 minutes before repeating. We completed by pushing Brian Fama's Jeep Liberty from the front entrance of KT, across the parking lot, to Sempra's entrance (30 yards+/-), given its slight incline!

Exercises were brief, intensity was high, stimulus was maximal; nutrition and recovery is now the focus until the next session!!!