MY PHILOSOPHY:

There are a plethora of resistance training programs out there and so many have positive results. Anyone who has true knowledge of weight training and conditioning would not say only one program is perfect. That would be ignorant. Two trains of thought and philosophy come from this realization: 1) people who adapt a program to their needs and may apply several methods to achieve strength training and conditioning, and 2) those who find one program that becomes more than just a method but a philosophy matching to their own personal character. For me, I am the latter.

I believe there are many programs that achieve positive results but I choose to emphasize and focus on one that spans across the many aspects of my life. High Intensity Training (HIT) focuses on “perfect repetitions,” and exerting an effort to momentary muscular failure. I love the fact that if it is done properly, you have nothing left at the end of the conditioning bout, because you gave all that you could. In essence, this is one place where “failure” is not only encouraged, but beneficial. I cannot say this about many aspects of life. “Failure,” is not an option elsewhere. When you take your body/muscles to failure, and the conditions are optimal, growth or hypertrophy can take place. Muscles respond to this stress and serious gains can be attained day in and day out. Here are some of the benefits of that failure: Increased number of mitochondria. Increased number of red blood cells. Increased glycogen stores. Increased mobilization of free fatty acids. Increased blood volume. Decreased resting heart rate. Decreased insulin secretions. Increased endorphins. Increased fluid to and around joints. Increased in respiratory volumes.

Careful monitoring and record keeping must become a routine measure to assure gains. Recovery through the “three R’s,” (rest, repair, replenish) along with sleep will prevent overtraining and the symptoms associated with overtraining.

Coaching technique, trying to reach a level of perfection fit my personal, spiritual, educational, and philosophical trains of thought. How? See the link on my website under FCA and you will understand more.

MORE ABOUT HIT:

Type 1 (T1) slow oxidative, Type IIa (TIIa) fast oxidative, and TIIx fast non-oxidative (TIIb is the old nomenclature; they are now refer to in rodents and birds so we don't say TIIb anymore). Several ideas and concepts were developed to enhance these specific fibers and results were recorded. Today, there are a plethora of programs available for athletes to use training the various fiber types. It is assumed and with some practical common sense that by training the specific fibers for that sport, athletes will develop these fibers more and more. Thereby, leading to enhanced performance. For example, distance runners and athletes would train mostly T1 fibers while sprinters and power lifters would train TIIx. This has worked and led to positive results for many years.

However, a less popular, lesser known model has come about that is making its way into training programs across the nation. High Intensity Training (HIT) focuses not on just one fiber type but all fiber types. More and more studies are finding enhanced performance amongst the elite athletes due to this type of training. While it may seem obvious that training the whole muscle would enhance performance, it is still not the popular model and has its critics. Going back to our example, this does not mean that distance runners will be performing one rep max lifts and explosive lifts several times a week in addition to the hundreds of miles they run. Nor does it mean that the sprinter and power lifter will start a training regime that would incorporate long distances. Instead, the distance runner may perform bouts of exercise above lactate threshold (pace above the 10K pace) at all out speed and intensity. The sprinter would increase some distance but would be modest in distances. Perhaps keeping the distance and work loads under a mile.

HIT can be utilized at any time and anywhere. It is sport specific and focuses on a "perfect repetition." Whether in the weight room or on the court, repetitions are done with perfection and focus on what the exercise is meant to accomplish. For example, if the lunge is meant to work the entire thigh while building balance and coordination, then the repetition is done at a slower speed focusing on perfection. The athlete minimizes as much momentum and inconsistencies as possible. Hence, the perfect repetition. Jumping, running, creating force, all maintain a perfect repetition.

Here are some books written about HIT that would give you much more insight and information about this program. The great aspect about these books is that the author actually sites studies which back his statements and demonstrate his knowledge and credibility.

“Maximize Your Training.” and “A Practical Approach To Strength Training”

By: Matt Brzycki