Author: Dan (Philtest3 test3)

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HIFT Improves Health & Fitness

As discussed in our last article, high intensity functional training (HIFT) is a training regime characterised by the use of functional exercise at high intensity. Unlike similar variants, such as HIIT and sprint interval training, little is known about the potential heath and fitness benefits of this type of training.  To gain further insight into.. read more

High Intensity Functional Training – a new label for an old form of training?

Recently, a group of researchers (Feito et al. 2018) have made a call to label and define high intensity functional training or “HIFT” a type of exercise training that consists of functional, multi-joint movements incorporated into either aerobic or resistance based training to improve general fitness (Feito et al. 2018; Heinrich 2015). I find it.. read more

Functional Assessment Of The Back Squat

For many trainers and coaches, functional movement assessments such as the overhead squat, and others due to their complexity, are a barrier to performing the important task of observing movement competency, before progressing to load.  Given, the squat pattern is fundamental to many of the functional training movement patterns, utilised with kettlebells, functional bags, battling.. read more

Functional Anatomy of a Two-handed Kettlebell Swing – Wednesday Wisdom

In this series of articles, we will be exploring the functional anatomy of various functional training exercises.  In particular, we will review a range of different exercises and their respective movement planes of motion, muscle mechanics, fascial anatomy, exercise variations and injury prevention considerations.  To commence with, this week we will look at the functional.. read more

High Intensity Interval Training Pt. 4 – Wednesday Wisdom

As previously discussed, high intensity interval training (HIIT) is hard, but not maximal exercise. In fact, a more robust definition of HIIT includes any training program that targets training intensities between 80-100% of peak heart rate. Typically, HIIT programs utilise bursts of activity that last between 1-4 minutes, that are key word “within” the individuals.. read more

Sprint Interval Training – Wednesday Wisdom

In this week’s post, we are going to look at an example of a very popular, but not well understood sprint interval program or SIT. Recall, that SIT programs are defined by the level of intensity, the working interval is prescribed, typically this is > 100% of maximal power output or oxygen consumption. This may.. read more

HIIT vs SIT – Wednesday Wisdom

Strictly speaking, there are two different types of interval training programs that are likely to be most relevant to you, the functional training practitioner. They are: High-Intensity Interval Training (HIIT) Sprint Interval Training (SIT) The first type of interval training (HIIT) you are already familiar with, but how familiar are you with the second type.. read more

HIIT For Functional Training – Wednesday Wisdom

Despite its popularity, High intensity interval training or HIIT certainly isn’t new. In fact, HIIT dates back to the 1920’s when pioneer track and field coaches were utilising this form of training with their 200 and 400 meter runners. Later, in the 1960’s a series of seminal experiments by legendary physiology researchers by the likes.. read more

How Tired Is Too Tired?

This month we have spent a lot of time, looking at fatigue and several different mitigation strategies. Fatigue management is becoming a booming industry in its own right, particularly in the corporate and blue collar markets. Fatigued employees are unproductive and at high risk of injury to themselves and others.  Fatigued clients eventually end up.. read more

Heart Rate Variability – Wednesday Wisdom

In our last article, we looked a simple field test (orthostatic heart rate test) to identify your clients’ readiness to train and the likelihood of fatigue. In this week’s article, we will look at a new emerging technology which might be available to you right now on your phone! I predict that the heart rate.. read more