Fitness & BJJ: High Intensity Interval Training (HIIT)

High Intensity Interval Training (HIIT)

Less time in the gym means more time on the mat!!

I realize it’s difficult to wrap our heads around this notion but it is true.

As I started thinking about this month’s article I realized it would be a good idea to add a couple of links to other articles that define even further High Intensity Interval Training. I discovered that HIIT is defined differently by many people.

This is the technique that I was taught and have experimented with over the last few weeks; I have found that my strength has increased weekly.

The idea is that you do your maximum weight for no more than 5 reps per body part then move on!!

I’ve included these standing bicep curls from last month’s article to give you step-by-step instructions for this technique. 

Standing bicep curls

• Use either a barbell or cables.
• Stand hip-width apart, shoulders are back, and chest is out.
• Keep your elbows locked at your rib cage throughout the entire movement.
• When you are ready, curl the bar up.
• Drop the bar down 1 inch and hold for 10 seconds.
• SLOWLY descend back to the starting position.
• Take a 10-second count as you do this.
• When you reach 10 seconds you should be at the bottom of the move.
• Come back up 1 inch.
• From the bottom position you will power up, pull strong, get that weight to the top as fast as you can.
• Repeat the process for up to 5 reps.
• The idea is complete and total muscle failure.
• If you can make the 10 seconds without much trouble, increase the weight!!

This technique can be applied to any move that you like such as:

• Squats
• Leg extensions
• Leg curls
• Dead lifts
• Military press
• Side laterals
• Seated rows
• Flat bench
• Dumb bell presses
• One arm rows
• Standing bicep curls
• Concentration curls
• Dips
• Triceps push downs

I recommend NOT spending your time in the gym breaking down the body with 3 to 5 moves per muscle group.  It may feel great in the gym but it will cost you time on the mat and recovery time as well.

Below you’ll see my recommendation for balancing time on the mat and time in the gym.  Of course, there are many variables such as age, physical condition, medical issues, nutrition, supplementation, sleep pattern and stress level that can all affect our ability to train on any given day. 

But on a perfect day when all your ducks are in a row these are the guidelines that I would recommend.

I’ve really enjoyed applying this technique and having more time to spend on core, balance, cardio, and now, hip and bag work.

I’ll follow up next month with a complete work out that can be completed in no more than 30 minutes.  Give this technique some thought, my personal goal is longevity on the mat, my goal for each of you would be the same.

Train hard!  Train SMART!

Lee Ann Urban
Personal Fitness Coach
leeann@urbanwind.com
www.urbanwind.com

Vandry BJJ Academy: Brazilian Jiu Jitsu, Mixed Martial Arts (MMA) & Muay Thai Boxing, Austin, Texas.