UPSKILL: WINTER 2018
INTENSE INTERVALS: PART 2
This quarter we continue our focus on interval training in its many guises.
Following on from last season’s intervals, here is part
2 in which our incredible presenters have created
training ideas to help you deliver an interval workout
that is time or rep accurate but that also enables you
to pay attention to coaching good form and delivering
appropriate motivational cues.
PT Presenter Dan Henderson shares a brilliant
interval training workout using the trusty Kettlebells,
but don’t call this one HIIT! As Dan says, much
interval training is actually high in volume, not
intensity. Highlighting a common problem of this type
of training, he then proffers the remedy.
Queen of the group fitness studio, the truly
fantastic Kirsty Neild, teaches us a very high intensity
workout for your freestyle classes and suggests some
good alternatives to clock watching. When it comes
to measuring intervals in a manner that doesn’t
compromise form by distracting you from your
participants’ movements, Kirsty suggests using an
audio-based app that can be placed non-intrusively
to the side; asking the class to count reps as an
interval rather than using time; or using the phrase in
KETTLEBELLS
with Dan Henderson
There’s a misconception among many in the fitness industry
that all interval training is HIIT – it isn’t! HIIT is focused upon
higher intensities and movement quality, with no change in
intensity between bouts. What most people label as HIIT is
actually HVIT (high volume interval training), which usually
incorporates a greater volume of exercises. The problem
is, these workouts often have inappropriate rest periods for
the anaerobic energy systems to sustain quality of work, so
technique can be compromised. It needn’t be like this. Our
HVIT workout challenges the whole body with a series of upper
and lower body exercises that use lower loads and ample rest
to facilitate correct execution.
the music as the timer (a 32-count phrase of music at
155bpm is 10 seconds long, so 3 phrases is around
30 seconds). All great ideas, and if they can help you
stay focused on participants’ technique, then surely
worth experimenting with.
BodyART’s Janni Giannikakis joins the program’s
creator Robert Steinbacher to introduce us to BAX,
an extension of bodyART that combines athletic deep
connective tissue strengthening with myofascial release.
I would like to thank our friends at Elixr Health Club
Bondi, TRX Training Sydney and Primal NRG Fitness
in Sydney for their support in our filming.
As always, I invite and welcome feedback, so
please get in touch to let me know what you’d like to
see in future instalments of Upskill.
Until next time!
Stephen Parker, Upskill Coordinator
[email protected]
FREESTYLE
with Kirsty Nield
When instructors obsess about clock-watching their interval
classes get boring and their attention to technique gets diluted.
My advice? Use an app, count 3 x 32-count phrases in the
music, or get participants to count reps as an interval rather
than using time. In this sequence I use pyramid training and an
add-on teaching method to build intensity. Participants need
to perform 10 repetitions. Because I’m adding a new move to
the sequence each time, the intervals get progressively longer,
making them both physically and mentally challenging. The ideas
and combinations possible for this style of interval training are
limitless. Be creative with your intervals, challenge your classes
and, most of all, make interval training interactive and fun!
Click HERE to access these – and the whole library of Upskill videos – in your Member Portal!
14 | NETWORK WINTER 2018