Timed Sets
Timed sets are an interesting thing. Take a :30/:30 protocol for example (30 seconds of work followed by 30 seconds of rest). At first glance it seems to be purely metabolic given the short rest periods. We have been implementing these more at IPT and the rules of strength training are being broken daily. There is no 3-5 minute rest between(there never has been this much rest in our facility) and athletes are still using decent loads on exercises. Is it strength training? Is it cardio? Now I’m confused.
Confusion aside, what I am seeing is that this is a wonderful way to train athletes (and general population)….. It’s efficient as far as fitting enough work into a specific amount of time and when we talk about ‘work capacity’, well this is work capacity.
Here is how we are using timed sets:
Foam Roll
Stretch
Dynamic Warmup
Plyo’s
Explosive lift paired with and anti-rotation core exercise
Max strength exercise paired with a corrective exercise
:30/:30 circuit of an upper body push, lower body (hip or knee dom), upper body pull, Core (done for 3 continuous rounds)
If you would like to get more info on timed sets check out my friend Robert Dos Remdios’s “Cardio Strength Training” and Alwyn Cosgroves products. There is also some great info in Mike Boyles new Functional Strength Coach 3 DVD’s on timed circuits.
DN
