Most HIIT programs are running based (lower body based), could you apply it to say sledgehammer swings? or tire pulling/hand over hand (not dragging)? or whatever upper body movement you can think of.
The reason I ask is I was thinking about doing sledgehammer work tonight to help with recovery from yesterdays upper body workout, but if I could two fold this process it would be beneficial. Say maybe go at it for a few minutes and then was or slow jog for a minute. Just trying to think outside the box and see if anyone else has heard of it.
Any imput would be great.
Thanks
Definitely. Let us know how it goes.
[quote]Braunbeck wrote:
Most HIIT programs are running based (lower body based), could you apply it to say sledgehammer swings?[/quote]
Probably, but I feel more beat up after a sprint training session than a max effort squat session so I doubt that it’s the most effective way to recover. It would depend on how much intensity you really used.
It would likely increase your work capacity though, which might be appropriate for whatever your goals are.
Well I agree with the sprints, but I haven’t done all out sprints in sometime. So I probably won’t be sprinting anytime soon, just a quick jog to a walk.
I had a rough week for training last week, got two workouts in and two HIIT sessions in and was only able to get 2 full running session on the treadmill at 7 mph and all but 20 seconds on the third round of 90 sec sprint and 2 min recovery. Rough shape, I’m about 325 and '5 "11 with a prize winning beer gut.
I’m going to keep at it and try the sledghammer swings tomorrow if I can. I’ll keep you guys posted on what the outcome is.
Later
What are your goals?
If you are just starting out ease your way into the HIIT training. It is VERY intense and can put you out of commision for a while if you train too hard startng out.
[quote]Braunbeck wrote:
So I probably won’t be sprinting anytime soon, just a quick jog to a walk.
I had a rough week for training last week, got two workouts in and two HIIT sessions in [/quote]
With that workload you’ll be fine. With recovery exercises the only training effect you’re looking for is… recovery! With HIIT you’re looking for fat loss, presumably. There is some overlap, if you’re out of shape then your HIIT won’t look the same as someone who is trying to get to 7% bf and plays football.
If fat loss is your goal, then personally I wouldn’t sacrifice HIIT for faster recovery. If absolute strength was your goal then it would be a different story.
Whatever you do - don’t injure yourself! Nothing slows down any fitness, sports or body shape goal worse than injury.
Sorry fellas for not getting back. I decided to do the sledgehammer work. I do a warm up like indian club swings for shoulder rotation and then hit a tire for actual work. I then swim for anywhere from 20 to 60 minutes using a both lower and upper body on and for recovery or post upper body day I just use my upper body for swimming and very little legs. It seems to work great my bad should is getting better, my should strength is really going up.
I still do HIIT based workouts, I do sprints or running, stadiums, run the corners and walk the straights, plyo skipping. I can tell my conditioning is moving up. This coming week my 3 day split is changing so I can focus more on agility work and HIIT during the week.
Right now I’m doing ME Upper on Tues, ME lower on Thurs and RE/DE Upper on Sat. This isn’t good for doing HIIT or agility since I have lower body in the middle of the week and either don’t want to shock the ego by doing stadiums before legs or try to do them after a heavy lower day and my lower back take on to much.
So I’ll do ME lower on Mon, HIIT on Tues, ME upper on Wed, Sledge/recovery on Thurs, HIIT on Fri, and then RE/DE on Sat still, then Sun off for rest. I did this in the past and it work decent, I kept my strength and lost some fat, so we’ll see.