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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

The Orthostatic Heart Rate Test – Wednesday Wisdom

In our last two articles we discussed the different stages of fatigue and the importance of implementing a fatigue management plan. In this article we will now look at some simple field based assessments that functional training instructors can use to determine if their clients are currently experiencing excessive fatigue, or even overtraining.  This test.. read more

Internal & External Training Loads – Wednesday Wisdom

The desire to help our clients achieve their health and fitness goals is important to most trainers, coaches and instructors. To assist our clients achieve these goals, it is important that each client has a clear training plan that considers how much training stress they can tolerate. It is for this reason, that monitoring some.. read more

Monitoring Training Loads Pt. 1 – Wednesday Wisdom

In this month’s series of Wednesday wisdom posts, we are going to look at monitoring training loads and how this might relate to your practice as a functional training coach or even as a functional training athlete if you are training for competition.  How many times have you heard the phrase “Go hard, or Go.. read more

Using Foam Rollers Pre-Run – Wednesday Wisdom

In this month’s series of articles, we have looked carefully at the effect well-designed movement preparation or warm-up programs can have on exercise performance. In particular, we have focused on the beneficial effects movement preparation training such as performing self-myofascial release (SMFR) on the foam roller has on strength and power performance. However, the effect.. read more

Vibrating Foam Rollers – Wednesday Wisdom

As we continue to look at the most effective movement preparation routines, a new and interesting study has shown that using vibrating foam rollers can optimise proprioception, force output and range of motion. In this study, researchers from the Coaching Medical University in Taiwan had a group of younger adults perform a standard warm-up routine,.. read more

Activating the Glutes – Wednesday Wisdom

Continuing in this series of articles, this week we are going to look at how activation exercises can be when performed before explosive lifts such as kettlebell swings, barbell and functional bag explosive lifts such as high pulls and other Olympic lifting variations. As you are aware, one the fundamental principles that the FTI cover.. read more