HST intensification methods

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As you probably know, the trainings that are described here have always been close to my training philosophy. They present a different point of view than traditional divided trainings, which are basically aimed at a very narrow group of people. For average people, for whom training is fun and nutrition is a secondary issue, just such a department exists. 

 

At this point, I would like to point out that the proposed modifications of HST training are only my ideas, usually supported by practice. 

 

1. Peripheral HST

It is a concept that is a bit related to metabolic training, very similar to ACT. Her main assumptions are 

a) Basic HST rules are maintained (strategic depreciation, max measurement, number of repetitions in individual microcycles, frequency of trainings). 

b) The main modifications occur in two aspects 

-> the number of batches in microcycles is changed 

-> the order of exercises and the length of breaks between them are changed. 

 

Characteristics of peripheral HST 

The basic modification is the introduction of the assumption about combining exercises in circuits. 

 

 

Therefore, we do not do each exercise “separately, but in each series we do all the exercises in a row with no breaks between exercises. Example 

If from the microcycle “10 we have such an exercise system 

1. squat 

2. dips 

3. paddle 

4. push press 

this workout looks like this

 

1 CIRCUIT 

Squat 

Dipsy 

Oar 

Push Press 

break 

2 CIRCUIT 

same 

break. 

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You can read also: Full Body Workout – a proposition for short-timers

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Circuit training, as the name suggests, consists of performing 1 series of each exercise without breaks between exercises. So after the squat, we go straight to the dips, then to rowing and push press. Now we take a break (1-2 minutes) and then repeat the circuit. 

The number of series for individual microcycles 

“15 – 2 series 

“10 – 2 or 3 series 

“5 – 3 or 4 series 

negatives – 4 series 

Preferred exercises 

I gave only exemplary exercises, you can include any exercise that is your favorite. 

 

2. Muscle-Cross HST

 

 

The Muscle-Cross HST concept (author’s name) is a combination of opposing muscle groups in microcycles. Hence the name Muscle-Cross, which is the crossing of muscle groups. 

The main assumptions of the Muscle-Cross HST concept 

a) Basic HST rules are maintained (strategic depreciation, max measurement, number of repetitions in individual microcycles, frequency of trainings). 

b) The layout of the exercises is changed, the “extreme” muscle parts are combined in the superseries. 

 

Exemplary Muscle-Cross HST workout

1a) Squat 

1b) Push Press 

 

 

2a) Pressing the bar down 

2b) Rowing a barbell 

 

 

3a) Dips 

3b) Pulling on the handrail with a snatch 

 

 

We do two exercises in a row, without breaks between exercises. For example, after 1 series of squats, we immediately go to Push Press and make one series. Analogously in other cases. 

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Check also:Types of gloves for strength workout

 

Posted on: January 23, 2019

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