good Cardiovascular Conditioning program with Kettlebells
High Intensity Interval Resistance Training, HIIRT
This method is High Intensity Interval Training, HIIT with weights.
High Intensity Interval Training, HIIT, as you probably are aware of is short, highly intense work sets with rest periods between each work set.
This method falls into the area of Circuit Training, Cluster Set Training, Metabolic Training, etc.
High Intensity Interval Training
Research on High Intensity Interval Training years ago, (
Medicine and Science in Sports and Exercise (1996) 28, 1327-1330), determined that HIIT "improved V02max by about 14%
; anaerobic capacity increased by a whopping 28%."
Forget the Fat-Burn Zone.
Paradox
The paradox of HIIT (as with HIIRT) is that it increased both aerobic and anaerobic capacity at the same time.
Usually, increasing aerobic capacity require one method and increasing anaerobic capacity require another.
Work Times of Sets
With HIIT and HIIRT, work set times needs to be kept fairly short, around 30 second are less.
Rest Periods Between Work Sets
Rest Periods between sets vary.
1) Tabata Protocol
This method allow 10 second rest periods between Work Sets. I am not a fan of this method.
This method appears promotes greater aerobic capacity, less power and strength.
The shorter the Rest Period between HIIRT Resistance Training Sets, means less recovery; thus, lower Resistance Load are used.
2) SupraMaximal Intensity Interval Training, SMIT
This method incorporates long Rest Periods between Work Sets; around 3 minutes.
SMIT's longer Rest Periods between Work Set allows for heavier loads to be used; thus, a greater increase in power and strength.
There is a multitude of HIIT/HIIRT variation between Tababa and SMIT.
Length of HIIT and HIIRT Program
1) Sprint 8
This is one of the longer HIIT/HIIRT Programs
a) 30 second High Intensity Work Set
b) 90 second Rest Period between Work Sets
c) Total of 8 Work Sets
2) Three (3) Minute HIIT/HIIRT Training
This is one of the shortest.
a) 20 second Work Sets
b) Two (2) Minute Rest Periods between Work Sets
c) Three (3) Total Work Sets; 3 minute program
I recommend this method.
If you have performed all three Work Set as hard as you can, you'll be tapped out by the third Work Set.
If you still have something left after the third Work Set, you didn't give it your all.
Intensity and Time
There is an indirect relationship to Intensity and Time.
Think of Intensity being on one side of a See Saw and Time on the opposite end.
When one goes up, the other goes down.
Vince Gironda
Gironda was a great bodybuilder and even greater coach.
As per Gironda, "You can train hard or long but not both".
Let's get specific...
Kettlebell Swings
This is a great movement that can be used for HIIRT/ High Intensity Interval Resistance Training. I have used it myself and in working with others.
Let's apply it to the Three (3) HIIRT Protocol
1) Three 20 seconds Highly Intensive Swings Work Sets
2) 2 Minute Rest Period between each Work Set.
In working one individual, they told me it would not be enough.
After three all out Work Sets, I ask if they wanted more.
They replied, "No mas".