Friday May 9th, 2008

10 Dumbbell Snatches (5 rt/5 left)-single arm
10 Dumbbell Swings (5 rt/5 left)-single arm
10 Burpees

High intensity execution of movement: Izumi Tabata and his colleagues at Japan’s National Institute of Fitness and Sport measured aerobic and anaerobic changes from very high intensity interval training in routines that lasted 4 minutes or less. They discovered that a very high intensity load with short rest periods created improvements in not only anaerobic performance (not a surprise), but also created improvements in aerobic capacity. This means, and this is counter-intuitive to most exercise physiologists and trainers, that an athlete can train with one approach that benefits both aerobic and anaerobic performance. The key to eliciting these gains are high intensity work. And what is high intensity? Greg Glassman steps in with a practical definition in “physical and psychological discomfort.” Scoring the workouts creates this high intensity work: scoring sometimes for points, sometimes for repetitions, sometimes total weight lifted, sometimes a combination of work and time (power). This approach works because, in the words of the late Col. Jeff Cooper, “Men will die for points.” The byproduct of that intensity is what I call “high ROI” – high return on the investment in work.

yes, theres more.

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