Ross Enamait ~ Fitness TrainerI train with 2 distinct purposes ~ first, to improve my Muay Thai fighting skills and second, like everyone else to be lean and ripped. The very best way to accomplish both of these is through interval training.
Being a CrossFit Certified Level 1 Trainer and a CrossFit Run Endurance Trainer I use a lot of CrossFit workouts for my own conditioning. But I also use a lot of stuff from Ross Boxing. Ross Enamait is a world-class conditioning coach who trains fighters and like me, believes in keeping training plans simple yet productive.
Here are a couple of workouts he created back in 2003 that have become favorites of mine as well as his thoughts on interval training. Here's Ross...
Traditional interval training consists of intense running followed by a period of active rest (ex. jogging or walking). Common distances include 200, 400, 600 and 800 meters. The active rest period typically ranges from 30 to 90 seconds depending on interval distance and the athlete’s condition. The Interval Challenge (below) differs from the traditional interval training protocol.
The workout integrates interval running with a variety of bodyweight calisthenics. There are no defined rest periods between intervals. The athlete attempts to complete the circuit as fast as possible. Rest comes on an as needed basis. When performing The Interval Challenge, the athlete must complete four continuous circuits. This brief conditioning routine is extremely demanding (physically and mentally).
The Interval Challenge Complete four circuits consisting of the following:
12 Burpees
24 Pushups
36 Bodyweight Squats
400-Meter Run
The Interval Challenge Part II
You can incorporate variety into the challenge by reducing the interval distance from 400-meters to 200-meters. The workout below requires six complete circuits. The 200-meter intervals should be performed at near-sprint speeds.
Complete six circuits consisting of the following:
6 Burpees
12 Pushups
24 Bodyweight Squats
200-Meter Run
When attempting these routines, be prepared for a mental challenge. Force yourself to complete the routines as fast as possible. You will develop an indomitable will, while building unstoppable endurance. You can perform 2 to 3 "challenges" per week (depending on your remaining workload). Do not perform either routine on consecutive days.
Try these workouts ONLY if you want to improve your anaerobic conditioning as well as your aerobic conditioning AND want to be lean, fit and ripped. They are metabolic monsters that I love to torture myself with regularly.
A twist is I will see just how many "challenges" I can complete in 20 minutes rather than do the set number of circuits. The following week I'll try to get a little more done in 20 minutes.
I guarantee if you add these to your routine once each week you will get much more ripped than the folks wasting time ~ and money ~ at the gym. They work equally well for both guys and gals. Best of all... NO GYM is needed.
Being a CrossFit Certified Level 1 Trainer and a CrossFit Run Endurance Trainer I use a lot of CrossFit workouts for my own conditioning. But I also use a lot of stuff from Ross Boxing. Ross Enamait is a world-class conditioning coach who trains fighters and like me, believes in keeping training plans simple yet productive.
Here are a couple of workouts he created back in 2003 that have become favorites of mine as well as his thoughts on interval training. Here's Ross...
Traditional interval training consists of intense running followed by a period of active rest (ex. jogging or walking). Common distances include 200, 400, 600 and 800 meters. The active rest period typically ranges from 30 to 90 seconds depending on interval distance and the athlete’s condition. The Interval Challenge (below) differs from the traditional interval training protocol.
The workout integrates interval running with a variety of bodyweight calisthenics. There are no defined rest periods between intervals. The athlete attempts to complete the circuit as fast as possible. Rest comes on an as needed basis. When performing The Interval Challenge, the athlete must complete four continuous circuits. This brief conditioning routine is extremely demanding (physically and mentally).
The Interval Challenge Complete four circuits consisting of the following:
12 Burpees
24 Pushups
36 Bodyweight Squats
400-Meter Run
The Interval Challenge Part II
You can incorporate variety into the challenge by reducing the interval distance from 400-meters to 200-meters. The workout below requires six complete circuits. The 200-meter intervals should be performed at near-sprint speeds.
Complete six circuits consisting of the following:
6 Burpees
12 Pushups
24 Bodyweight Squats
200-Meter Run
When attempting these routines, be prepared for a mental challenge. Force yourself to complete the routines as fast as possible. You will develop an indomitable will, while building unstoppable endurance. You can perform 2 to 3 "challenges" per week (depending on your remaining workload). Do not perform either routine on consecutive days.
Try these workouts ONLY if you want to improve your anaerobic conditioning as well as your aerobic conditioning AND want to be lean, fit and ripped. They are metabolic monsters that I love to torture myself with regularly.
A twist is I will see just how many "challenges" I can complete in 20 minutes rather than do the set number of circuits. The following week I'll try to get a little more done in 20 minutes.
I guarantee if you add these to your routine once each week you will get much more ripped than the folks wasting time ~ and money ~ at the gym. They work equally well for both guys and gals. Best of all... NO GYM is needed.
Fit Coach Phil
Beach Bodz Fitness
Beach Bodz Fitness
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