ADVANCED INTERVAL WEIGHT TRAINING: ‘NO REST FOR THE WICKED’

The following workout is a spin on Interval Weight Training and was performed in one of my classes a few years back. Traditionally I.W.T, as conceived by Pat O’ Shea (1) back in the 70s involves the following set up:

• 3-4rds of a dynamic lift, full body lift ex. Barbell Clean, Snatch etc. @ 8-10 reps followed by a 90 second cardiovascular bout @ HR maximum —> 3 min rest —> rinse / repeat for recommended rounds.

• 5 minute rest

• 3-4rds of a compound, full body lift ex.. Deadlift, Standing Press etc. @ 8-10 reps followed by a 90 second cardiovascular bout @ maximum —> 3 min rest to follow.

WORKOUT - MY TWEAK

Equipment Required:

• Rower

• 2 Barbells and weights

** note dumbbells can be substituted

Time to Complete:

• 50 minutes including adequate warm-up and cooldown.

R.P.E

• 10

Recommended Weights:

Set 1. Deadlift

• M: 1 - 1.5x Bodyweight

• F: 0.5 - 0.75x Bodyweight

Set 2. Push Press

• M: 75 - 105lbs

• F: 45 - 65lbs

Music: Mix bag of 70’s southern rock worked well - Skynard, CCR, ZZ top . . .

WORKOUT - MY TWEAK

Alternate between the 1st set & 2nd set, resting for only 2 minutes for 8 total rds.

• 10 Deadlifts —> 25+ chest to deck burpees < 90 sec

• 2 min rest

• 10 Push Press —> 400m+ row < 90 sec

• 2 min rest —> ‘RINSE REPEAT'

- DONE -

1. O’Shea, Pat. Ed.D National Strength and Conditioning Association Journal: April 1987 - Volume 9 - Issue 2 - p 53-57