Training Programs

Tabata Training.. Fat loss included. (or 4 minutes of hell) I first got interested in tabata while training my teenage hockey player son. I was looking for some intense conditioning protocols that would somehow mimic intense hockey shift followed by a short period of rest. I stumbled upon Tabata.  After a few session of Tabata I knew I was on to something not only for hockey conditioning but also a way for me to burn off fat and show those muscles I’ve been developing all these years. Yes I’ve done interval training and steady state cardio to expose the six pack.. But .. I’ve found something that in 4 minutes kicks my butt.. Tradition HIIT (High Intensity Training) describes a protocol of work to rest ration of 1 :3 or 1:4 . Therein lies the difference in Tabata which prescribes... [Read more of this program]

Intermediate and Advanced Training Programs Those who wish to continue their weight-training interests following their curriculum requirement may want to devote more time to their training. With their more advanced standing and subsequent muscle growth and development may want to design programs that provide for added accentuation and exertion upon the muscles. “Over-training” Syndrome The dilemma facing all weight-training enthusiasts is the one concerning workout duration. Many exuberant trainees set up routines that require up to three hours (sometimes more), to complete. Over-extending the time in the gym will not only prove to be non-productive to growth and development goals, but will, in fact, prove to be counter-productive. It is essential that the routines be set up so as to allow... [Read more of this program]

Advanced Training — Phase I With proper technique and program design ideas firmly established, now we address the idea of advanced training. More specifically, how can you modify the way you execute your sets of a specific exercise (or grouping of exercises) in order to increase the intensity of your training. Since this topic is addressed in detail in the “Scientific Principles of Athletic Training” textbook—which is also a part of the CORFIT International Curriculum Textbook series—we will present in what follows two chapters from “Scientific Principles of Athletic Training”: - Advanced Training—Phase I - Advanced Training—Phase II Incline Pyramiding Pyramiding is a training approach that allows for the safe escalation of resistance through small increment increases. Following... [Read more of this program]

Advanced Training — Phase II Extended-sets Training Extended-sets training offers the trainee an opportunity to increase stamina in the muscle with an accompanying increase in muscle density which serves to provide for increases in overall muscle strength. The component of muscle density offers a training-effect that lies between muscle size and muscle definition. This is where the concept of the misuse of the term muscle hypertrophy can be exemplified. Muscle density does not mean adding size or definition (per se) but it does provide for an overall improvement (advancement) of what is often referred to as muscle integrity. That is; there is experienced an increased dimension of depth, with an added component attached to the aesthetics (appearance) of the musculature. Muscle density can... [Read more of this program]