Improve Your HIIT with This Simple Move

Improve Your HIIT with This Simple Move

Improve Your HIIT with This Simple Move

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I’m gonna help you get 30 to 40% more out of your hit training by literally just changing one simple thing please stick with me through the whole video because I’m gonna explain how this works and how you can apply these principles as well hey you’re tuned into the internet’s leading performance nutrition and fat loss channel new videos on Tuesday Friday and Sunday at 7 a.m. Pacific time and a bunch of other videos throughout the week as well please hit that Bell button to turn on notifications and if you haven’t already hit that subscribe button all right so what am I talking about I’m talking about adding plyometrics ok strategically of course so what are plyometrics okay well plyometrics are simply a form of jump training a form of technique that you apply now I’m gonna get into it in a lot more detail but let me explain what high-intensity interval training is and then what plyometrics are and where they come together and why and when okay so high-intensity interval training is just like the name implies you’re doing intervals at a very high intensity so you’re doing things like sled pushes you’re doing things like burpees you’re doing things like sprinting just really high potency extreme activity for very short periods of time and then you’re allowing yourself to recover for as long as necessary in order to do that same movement again with maximum intensity so hit Hynde his interval training we’re thinking of it as a cellular metabolism that kind of thing we’re thinking a cellular metabolic response okay that’s all it is it’s a type of workout plyometrics on the other hand are a technique that can be applied to hit or can be applied to regular strength training too so plyometrics are not a form of hit plyometrics are a technique that you can’t apply with hit in which I’m going to explain in this video why you absolutely should be employing them within your workouts okay so plyometrics it stands for jump training but it doesn’t necessarily mean you have to be jumping the plyometric effect is where you are basically trying to get your muscle to go to an extreme stretch and then recoil and rebound okay and that is getting you the effect of a plyometric so for example a squat jump or some kind of bounce push-up where you do a push-up and then kind of press yourself up off the ground a little bit those kind of things are plyometrics okay now the reason that this happens is because we have a special mechanism within our muscles special thing known as spindles that actually notice when our muscles are stretching and at what velocity at what force at what rate and what intensity they are stretching so I’ll give you a simple example of my bicep okay my biceps are muscles contracted right now as it stretches I have spindles inside my bicep that are sending a signal saying hey this muscle is stretching at this rate of speed you should trigger a recoil okay so it’s a rebound so it’s like if we’re squatting at the bottom of a squat it’s a natural response for us to bounce back up now if we are not trained in doing that we get injured or if we’re not efficient at doing it we just kind of just aren’t good at it and it ends up making us lose a lot of power you see we have three different phases that we need to talk about when we’re looking at plyometrics we have the east centric contraction which is again I’ll give it a squat as an example ‘center contraction with a squat is when you’re coming down and you’re stretching okay the concentric portion which is where you’re contracting the muscles and coming up but then you have a portion in between and that’s called the amortisation phase the amortisation phase is literally just the period between the eccentric and the can and the concentric so it’s at the bottom of my squat well simple physics would lead us to believe and actually this is very true I mean it’s we’re gonna lose a lot of energy at the bottom we’re gonna lose a lot of energy in that amortisation phase it’s the transition period where energy can dissipate okay so right now I have contractile strength that’s building its potential and then it reacts in its kinetic right it’s its energy but if I sit here that potential energy draws out it dissipates and I now lost the ability to contract fast why do we care why does it even matter especially if we’re not an athlete what do we give a care if we can recoil or we lose our energy well that energy allows you to contract that muscle faster stronger you’re harder and more effectively which therefore means that you’re going to burn more calories and you’re going to get more out of it a simple example now this is not exactly anatomically correct but it’s a good analogy okay if you are someone’s losing a lot of your energy at the bottom of your movement in the amortisation phase for example a squat well the when you rebound back up and you contract the muscles then you’re probably only going to use maybe you at 30 40 50 60 percent of your muscle so you’re not really getting that many calories they’re having to exert that force I mean again going off a little bit but basically right now if you were to have more contractile recoil like if you were able to have that rebound and contract better you could hypothetically use 80 or 90 percent of the muscle right because you’re getting a stronger force so 80 and 90 percent more force output that’s more caloric recruitment that’s more energy need that’s more metabolism being boosted right so why do we need to do this because it’s going to improve every bit of our hit training and improve our range of motion but if you don’t want to just take my word for it here’s an interesting study so this study took a look at 12 weeks of hit training hit plus plyometric training or no training as a control group now it was a 68 person wide study so 68 people divided into these three groups now the control group didn’t really do anything so let’s just go ahead and get rid of them because their results weren’t really anything at all okay but here’s what’s interesting at the end of 12 weeks the hit group that had plyometrics involved ended up having a three percent increase in muscle growth compared to the hit group without plyometrics okay they also hadn’t improved leptin to add in effect and ratio that was pretty significant what that means is their body was able to utilize and burn fat a little bit more effectively as a relationship to how many calories they were taking in very very powerful there lastly in 12 weeks they saw a 22 percent improvement in squat jump performance that’s a dramatic dramatic increase in overall power and explosiveness for just 12 weeks you see when you combine high intensity interval training and you’re taxing the muscle metabolically cellularly at a big level like that in conjunction with applying the plyometric technique where you activate the spindles to their full degree it seems to do something in the metabolism but it also seems to do something to your overall performance so all you have to do is on your hit training days incorporate 20% of your work with fly Oh metrics that means if you’re setting up a routine of five exercises that you do with hit only one of them has to contain plyometrics the rest can be sprinting biking something low-impact you could do burpees as your plyometric you could do squat jumps as your plyometric you could do split jumps as your plyometric you can do a number of different things and only 20% really needs to contain the plyometric movement personally when I do hit I try to have anywhere from forty to sixty percent with plyometrics simply because I feel better I feel like I get more range of motion more muscle activation but that’s all it takes to get that extra bit of work so rather than going into the gym and just hopping on the treadmill and running one-to-one intervals all the time create a little circuit for yourself with some med ball thrusters or something like that that incorporates some plyometrics and you will see a tremendous difference in your overall results plus it’s gonna give you more range of motion and more explosiveness for your resistance training days specifically it’s a win-win all the way around plyometrics were big in the 90s and for some reason they started going away so here we have it they’re coming back a via Tomas de Lauer as always make sure you’re keeping it locked in here in my channel you have ideas for more videos like this just let me know in the comments see you soon

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Improve Your HIIT with This Simple Move

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Improve Your HIIT with This Simple Move – Thomas DeLauer

HIIT should be performed with at least a 1:2 work/rest ratio, but in most cases, it should actually be performed with a 1 to 3 or 1 to 4 work/rest ratio

Most people think it would be more beneficial to have less rest, it’s in fact not the case because – as mentioned – HIIT is designed to be performed at 100% intensity

If you do a 30-second interval and then only rest for 20 or 30 seconds, there is very little chance that you can perform the intervals at 100% intensity

HIIT & Anaerobic System

Anaerobic glycolysis does not require oxygen and uses the energy contained in glucose for the formation of ATP

This pathway occurs within the cytoplasm and breaks glucose down into a simpler component called pyruvate

As an intermediate pathway between the phosphagen and aerobic system, anaerobic glycolysis can produce ATP quite rapidly for use during activities requiring large bursts of energy


Plyometric exercises increase muscular power as they utilize the natural elasticity of the muscle and tendon, as well as the stretch reflex

When we jump, in the landing phase our quads must contract eccentrically (lengthening, to resist gravity), to slow the movement, which increases the elastic energy in the muscle and tendon as the muscle lengthens – this energy is then stored in the muscle

Following the eccentric, landing phase, with an immediate concentric contraction (such as jumping up again), causes the stored energy to be released – this increases the total force produced

The stretch reflex is the bodies response to a muscular stretch – this response, which is involuntary, is initiated by the muscle spindles (stretch receptor organs within a muscle)

The muscle spindles detect the speed and intensity of a stretch and so during plyometrics, detect the rapid stretching of the quads (when landing)

Their response is to protect the muscle from overstretching by increasing the activity of the quads (the agonist muscles) and so the force the muscles produce

HIIT & Plyometrics – Study

The aim of the study was to compare the effects of 12 weeks of high-intensity interval training (HIIT) with the effects of 12 weeks of plyometric exercise combined with HIIT (P+HIIT)

68 participants were assigned to 1 of 3 groups: HIIT; Plyometrics and HIIT (same HIIT program as the first group); or control (no exercise)

Both training programs improved the anthropometric, biochemical, and physical fitness variables

However, the P+HIIT program induced greater improvements than did the HIIT program in lean body mass (+3% on average), plasma glucose and leptin concentrations (-11% and -24%, respectively), plasma leptin/adiponectin ratio (-41%), HOMA-IR (-37%), and squat jump performance (22%)

Concluded that adding plyometric exercises to a HIIT program may be more beneficial than just HIIT alone

*HOMA-IR – homeostasis model assessment of insulin resistance


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