I knew whenever you ask people to think differently it is going to stir the pot. At the very least it is going to get people thinking, at least hopefully. That is why when we released our new DVRT Metabolic Resistance Training (MRT) program, we knew it was going to get a lot of questions because we are looking at HIIT workouts completely differently.
So, I thought taking time to answer some of the most common questions would actually help many people. Very often you are far from the only one that has such a question. Plus, we want you to get the how’s and why’s so you can see the real value. Let’s get started.
Q: I can’t possibly get the effect of HIIT workouts in just 15 seconds worth of work right?
A: This depends on several factors. You should only be using exercises for such intervals that you have high technical proficiency in performing. A lot of times people during, let’s say a 30 second interval, don’t spend the whole 30 seconds going as hard as possible. They often build up to a peak for a short time (probably ironically 10-15 seconds) and then they try to survive for a short time.
If you have high technical proficiency then you can start from the first rep and go at the highest level possible for the full interval. As my analogy goes, if I ask you to sprint for 30 seconds and sprint for 15 seconds, which one will you go harder upon?
Part of the point of what Coach Dos has created with MRT is helping people select better exercises. For example, a Step-up is probably not a good 15:45 exercise because it takes too much time to perform a repetition. Single leg deadlifts the same thing can be said. A major part of this program is teaching people how to create more effective workouts by understanding the concepts that make for better programs.
This also means if you are a beginner or haven’t trained seriously in some time, starting with 15:45’s isn’t appropriate. You may want to build a base focused more of 30:30, 60:60, 60:30, and sprinkle in some 20:40 protocols. You need to make sure that your are being honest with your current fitness level. It doesn’t matter where you are starting, be honest helps us show you where to go.
Q: What if I can’t perform the version of the exercise listed?
A: This is a very reasonable issue to address! So many people want to do the program they invest in and then see it is well beyond them for a multitude of reasons. We wanted the MRT program to be different even if the focus still was on HIIT workouts.
One of the big reasons we didn’t include barbell work in the program was because tools such as Ultimate Sandbags, kettlebells, suspension exercises, and body weight are so easy to adjust other than the physical weight themselves. Far too often people put all training tools in the same scope as the barbell. So they THINK they need a lot of kettlebells, Ultimate Sandbags, etc. The reality is applying our DVRT concepts to these implements we can see there is such a better way.
This MRT workout I shared the other day is a great example of easy it is to modify the HIIT workouts so that you can work at a level that’s right for you. We generally operate through a few key ideas….
-Change the load position: For example if a Front Loaded Squat is too hard, use a Bear Hug Squat. Conversely if a Front Loaded Squat is too easy, use a Fist Loaded Squat. You will find this tends to be very easy to make the same weight feel a bit lighter or heavier.
-Alter your body position: You might be really familiar with this as it relates to bodyweight training. The same can be done with all these exercises. A great example is to see how DVRT Master, Greg Gergely Perlaki, changes the intensity of overhead pressing just by changing his stance. Starting standing is easier than getting down to the ground.
Another key to consider is the direction you are moving. Working in the sagittal plane (up and down mostly) is the easiest. Trying to move side to side is next hardest and trying to rotate while performing the lift is the most difficult. There is nothing wrong with first keeping things more simple as you get use to the unique programming Coach Dos has put forth to these HIIT workouts.
Q: Am I done with these workouts once I complete all of them?
A: Our hope is that you don’t do all of them at once. There is a degree of needing to learn the “feel” of each workout and finding the right loading and version of the exercise right for you. Taking 3-4 workouts at a time (yes in order they are listed) and focusing on them for 4-6 weeks would give you time to see progress.
If you do this, you will find there is about a year’s worth of training there for you. So, when you complete the last series starting over might be great. You could see how much you have progressed in all aspects of functional training…strength, stability, mobility, power, and endurance.
The ultimate key is to follow the old Nike slogan and “just do it”! There is an element of learning the system, but it doesn’t take long at all. A lot of people try to judge these programs without ever doing them. Then when they finally try them they fall in love with them so quickly.
We are trying to make it as easy for you to take us up on “just doing it” by offering you 30% off the new DVRT Metabolic Resistance Training programs that will change how you see HIIT workouts forever! Just use coupon code “newyear” HERE