Strength Intervals

GPP training that builds Strength & Fitness

I am a coach who prioritizes methods over exercises.

The HOW instead of WHAT. How you execute the program is far more important than exercise selection.

Strength Intervals is a great example of this concept.

This is a GPP method to build strength and aerobic capacity simultaneously.

The best part is, it’s simple. And easily combined with other methods, such as Long Duration Isometrics and Big Circuits for the all important GPP training block.

What are Strength Intervals

Select 2 or 3 compound exercises and superset them for 5-8 minutes, completing 2-5 reps per set.

This is NOT an AMRAP. This is sustained work with the goal of keeping your heart rate below 140-150 bpm.

GPP is all about training your body to do more low to moderate intensity work in less time.

Your goal is not to do as much work as possible, but to do as much work as possible while controlling for intensity via your heart rate.

How to program Strength Intervals

1. 2-3 compound exercises

   1. 2 exercises if you program something like Bench and RDL

   2. 3 exercises if you program Inverted Row, DB Overhead Press and Hypers

The key is to avoid isolation exercises - Bicep, Tricep, Shoulder specific, Core etc..

2. Intensity - 50 - 75% of your 1RM, but use your heart rate as your guide (<140-150 bpm)

   1. If heart rate climbs to high, reduce the weight and if heart rate doesn’t increase, add more weight and/or pick up the pace slightly

   **** Wrist based heart rate from a smart watch is not an acceptable alternative to a heart rate strap. The data quality is typically unreliable during activity. Use RPE instead and stay within the 4-6 range. ****

3. Number of reps

   1. Stay within the 3-5 range. Any more than that and the quality will start to decrease, and heart rate will likely spike too high. Any less and you wont be doing enough.

   2. I prefer to stay closer to 3 reps of each exercise, before switching to the next.

4. Time - 5 to 8 minutes

   1. Anything less than 5 and you wont get in more than a couple sets

   2. Anything more than 8 and you wont get much variation in your movement patterns

5. Number of supersets?

   1. Varies based on your abilities and goals

   2. More concerned about fitness - add conditioning intervals in between each set of strength exercises, and use less strength supersets

   3. More concerned about strength - add in more strength supersets and less conditioning

   4. A solid balance = 2-3 strength supersets, 2-3 conditioning sets

6. Progression

   1. Based on fitness or strength priority, increase time on strength supersets or on conditioning sets

   2. Increase weight on the bar as needed, based on heart rate response

Nearly all of my coaching and programming experience is in team sports. This impacts the way I program, as not all of my programming is optimized for commercial gyms. E.g. - Supersets requiring multiple machines or stations which you would usually not have access too.

With this in mind, I will do my best to create Strength Interval supersets which can all be done at a single station. It may not work perfectly for you, but you should be able to replace exercises to make it work.

Program Example

I included two strength supersets and two conditioning blocks per day. Including the Dynamic warmup, this workout will take around 30 - 40 minutes. If you choose, change the exercises and make it your own, as this is a framework for the method - Or run the program as written.

If you need more volume, add another strength block or conditioning block. Add both or choose one, depending on your goals.

Remember, the weight should be determined by your heart rate response (<140-150 bpm). If you do not have a heart rate chest strap, use RPE as your guide. Stay in the 4-6 range at all times. When in doubt, slow down and reduce the weight. Avoid slowing down your pace between exercises too much as this defeats the purpose of the block since you are not increasing the amount of work you are doing.

Aim for sustained work over the prescribed time.

Strength Intervals Pdf

149KB ∙ PDF file

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Combining with other GPP Methods

As mentioned, I will combine Strength Intervals with Long Duration Isometric holds and/or Big Circuits for GPP blocks.

How I combine these 3 methods depends on an individuals goals:

• Strength = Isometrics and Strength Intervals

• Fitness = Isometrics and Big Circuits

• Health = Isometrics and Big Circuits

• Build Muscle = Isometrics and Strength Intervals

Goals also impact volumes, frequency of training, intensities etc..

OR current abilities:

• Beginner - No training history - Isometrics and Big Circuits

Intermediate and advanced persons have more flexibility with programming as they have a higher tolerance to stress and movement competency.

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As always, if you have questions or if something is unclear, leave a comment below.

-Milo

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DISCLAIMER

This is not Medical advice. Consult a medical professional before starting any workout program, or supplement protocol.