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You may be asking yourself ‘What is this high-heart-rate strength training all about?’. The short answer is combination cardio at 70-80% of your maximum heart rate (MHR) and strength training at 70-80% 1repetition max (1RM). This type of training is the foundation of general physical preparation for all who strive to be the best at their sport. In order to perform this demanding type of exercise regimen you must already be in excellent condition as it is not appropriate for the inexperienced to do. Excellent condition, by my definition, is as follows: 1. You have been exercising consistently over the past year. 2. You have an established and known regular resting heart rate (RHR). 3. You are currently performing no less than 30-45 minutes of cardio every other day at 70-80% of your MHR (see Appendix A). 4. You understand the Borg Scale ‘perceived exertion rate’ scale of 0-10 (see Appendix B), where 0 is perceived as being the lightest, easiest and 10 is the hardest, most difficult, and nearly impossible to do. 5. You have established specific repetition maximums in the following exercises: • • • • • • • military press chin-ups (maximum number performed at one time with no rests between each one) or pull downs bench press barbell row (three reps) squat sit-ups (maximum number performed at one time with no rests between each one) back extensions (maximum number performed in one minute at one time with no rests between each one).
You also need to determine and record your: • • • height and weight hip-to-waist ratio stomach girth.
6. One minute full range of motion sit-ups with hands on the chest. Start with body weight only and work up from there. 2. After each rope-skipping episode begin the next set of exercises when your pulse reaches 70% MHR. Pay very close attention to how you feel. Arms outstretched in front of you – perform wide counterclockwise circles with the hands. so that your feet are above your heart. Once the general warm-up is completed. 8. eg water or a drink with a high glycaemic index. Skip for one minute at a steady pace. • • • • Arms outstretched in front of you – perform wide clockwise circles with the hands.uk Page 2 . then lie down. One minute of squats at 40% 1RM. move arms out to the front and back up over head without bending them. Do the following exercises two to three times per session for two weeks. Note: Warm up your lower body with a set of 15-25 good mornings and one set of 15-25 body weight only squats before beginning with the weighted squats that follow. If you feel queasy or light-headed. Some advanced elite athletes use up to 20kg for these exercises. Do not let it drop below the 70% MHR: 1. Note: Warm up your shoulders and arms with the shoulder series of moves as described here before moving on to the push-ups. Introduction to the six-week high-heart-rate strength training programme Week one and two: Warming up Warm up before exercising – a rope-skipping routine provides an excellent general warm-up.pponline. and slowly consume some fluid. One minute of push-ups. one at each position for 15 seconds with perfect form for one minute.Once you have fulfilled the above criteria then the programme can begin with an introduction in to the training regimen. 5. Arms straight down to the sides with palms facing the body. 3. two times a week. 360s (bridges). It is recommended that you consult with your doctor before performing any new exercise routine or programme. This ‘starter routine’ will be performed for the first two weeks to make certain you are up to the stress and the activity pace. Do each one of the following 15-20 times. 4. www. and before beginning a specific exercise. Skip for one minute. as it is easy for you to become faint unless you are in excellent condition. Skip for one minute at a steady pace. Keep track of your heart rate throughout the session. perform several mimicking movements of the exercise before adding external weight.co. 7. Arms outstretched in front of you – bend arms at the elbows to 90° and then extended rapidly to the front and back to the 90° starting position.
Back extensions for one minute 13. www. The cool-down The cool-down gives your body with the opportunity to return to a near normal state. Bench press one minute at 40% 1RM. 11. 2. Skip for two minutes.uk Page 3 . Do static stretches of your choice for the following areas until your heart rate is. 6. ie your regular pulse rate while out of bed in your daily routine. 10. 4. The static stretches make use of the muscles’ warmth and lower viscosity of the tissues. 3. Stretch before and after exercise. Barbell row one minute at 40% 1RM. Warm up prior to stretching. 5. There are many stretches that are equally effective at the end of your HHRST session – just pick out the ones you enjoy doing during this relaxing point of the exercise session: • • • • • shoulders upper back chest legs. Skip for one minute. these are not meant to be painful. 12.co. once again. Breathe slowly and easily.Note: Warm up the chest and upper arms with an additional series of shoulder warm-ups but this time do only 10 each of the series before beginning the bench press and barbell rows. Stretch gently and slowly. nearly normal. Stretch all of the major muscle groups and their opposing muscle groups. 9. The six rules of stretching (as recommended by the stretching authority – Brad Walker of Australia) are as follows: 1. quads and hamstrings lower back.pponline. Stretch only to the point of tension.
11. Do this schedule three times a week for three rotations each time: 1. Military presses at 50% 1RM for one minute. Sit-ups for one minute at a steady pace. Skip for two minutes. Sit-ups for one minute. In these next two weeks. Bench presses at 60% 1RM for one minute. 12.Weeks three and four The warm-up protocol will remain the same as in weeks one and two. 3. 17. Page 4 www. Skip for two minutes. 5. Cool down and let your body return to near normal again. 2. holding at each of the four positions for five seconds. Calf raises for one minute with an external load equal to your body weight. Pull-downs at 60% of your body weight for one minute.pponline. 8.co. 4. Skip for two minutes. The intensity of the strength exercises rises to 50% 1RM with the heart rate staying at 70% MHR. 6. Triceps extensions for one minute at a perceived exertion rate of six to seven. As you cool down perform static stretches for the following areas: • • • • calves. 360s (bridges) for six repetitions. 9. Skip for two minutes. Warm up your shoulders with the same series as in weeks one and two.uk . Skip for two minutes. shoulders chest and arms. 16. the strength movements will be packaged together in pairs before moving on to the cardio portion. 10. hamstrings and quads lower back. Squats for one minute with 50% 1RM at a steady pace – use a metronome set to 30 beats per minute or more. 14. 7. 15. 13. Back extensions for one minute. Sit-ups for two minutes.
Do this schedule twice a week for three rotations: 1. Skip for three minutes. Bench presses at 70% 1RM for 30 seconds. Hanging leg raises for one minute. lower back and quads chest and upper back shoulders and arms. 7. www. Skip for five minutes. 13. 8. Shoulder and chest warm-up (see above shoulder series in weeks one and two). 4. Cool down with static stretches for these areas: • • • hamstrings. 25 bodyweight squats and 15-25 press-ups. Skip for three minutes. Check your pulse. modified or regular. 3. the strength movements will be separated before moving on to the cardio portion.uk Page 5 .pponline. 6. Skip for two minutes. 10. 25 good mornings. Chin-ups or pull-downs. 12. 2. 11. Squats at 70% 1RM for 30 seconds. 9. Barbell rows – maintain your solid back arch. In these next two weeks. Skip for two minutes. Military presses at 70% 1RM for 30 seconds.Weeks five and six The intensity of the strength exercises rises to 70% 1RM with the heart rate moving to 80% MHR.co. 5. The warm-up is five minutes of skipping followed by 25 sit-ups. 14. If doing the pull-downs then use a weight that is 70% of your body weight for one minute.
co.You now have an outstanding six-week fat burning training schedule that will raise your cardiovascular capabilities as well as increasing your strength levels in the major muscle groups. The following week make sure to raise the intensity up to 75% cardio and strength for the three times you work out. Find an activity you thoroughly enjoy and just have fun as your neuromuscular systems recuperate. At the same time you are alternating. MA CSCS*D Strength and conditioning coach.uk Page 6 . After this self-imposed break is over it will be time to get back in to the gym. Once back into the HHRST mode start out at 70% MHR and strength for the first week of just two sessions. Once you have completed the six-week training schedule it is time to take a few days’ active rest and let your body fully recover.pponline. you will also be raising the percentages each week until you are working out at between 80% and 85% in both categories. Danny M O’Dell. USA www. Alternate the intensity levels between the twice-a-week and three-times-a-week sessions.
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