6 Week Heart Rate Strengthening Programme

You may be asking yourself What is this high-heart-rate strength training all about?. The short answer is combination cardio at 70-80% of your maximum heart rate (MHR) and strength training at 70-80% 1repetition max (1RM). This type of training is the foundation of general physical preparation for all who strive to be the best at their sport. In order to perform this demanding type of exercise regimen you must already be in excellent condition as it is not appropriate for the inexperienced to do. Excellent condition, by my definition, is as follows: 1. You have been exercising consistently over the past year. 2. You have an established and known regular resting heart rate (RHR). 3. You are currently performing no less than 30-45 minutes of cardio every other day at 70-80% of your MHR (see Appendix A). 4. You understand the Borg Scale perceived exertion rate scale of 0-10 (see Appendix B), where 0 is perceived as being the lightest, easiest and 10 is the hardest, most difficult, and nearly impossible to do. 5. You have established specific repetition maximums in the following exercises: military press chin-ups (maximum number performed at one time with no rests between each one) or pull downs bench press barbell row (three reps) squat sit-ups (maximum number performed at one time with no rests between each one) back extensions (maximum number performed in one minute at one time with no rests between each one).

You also need to determine and record your: height and weight hip-to-waist ratio stomach girth.

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Once you have fulfilled the above criteria then the programme can begin with an introduction in to the training regimen. This starter routine will be performed for the first two weeks to make certain you are up to the stress and the activity pace. It is recommended that you consult with your doctor before performing any new exercise routine or programme. Pay very close attention to how you feel, as it is easy for you to become faint unless you are in excellent condition. If you feel queasy or light-headed, then lie down, so that your feet are above your heart, and slowly consume some fluid, eg water or a drink with a high glycaemic index.

Introduction to the six-week high-heart-rate strength training programme

Week one and two: Warming up Warm up before exercising a rope-skipping routine provides an excellent general warm-up. Once the general warm-up is completed, and before beginning a specific exercise, perform several mimicking movements of the exercise before adding external weight. Do the following exercises two to three times per session for two weeks, two times a week. Keep track of your heart rate throughout the session. After each rope-skipping episode begin the next set of exercises when your pulse reaches 70% MHR. Do not let it drop below the 70% MHR: 1. Skip for one minute at a steady pace. 2. 360s (bridges), one at each position for 15 seconds with perfect form for one minute. 3. Skip for one minute at a steady pace. Note: Warm up your shoulders and arms with the shoulder series of moves as described here before moving on to the push-ups. 4. Do each one of the following 15-20 times. Start with body weight only and work up from there. Some advanced elite athletes use up to 20kg for these exercises. Arms outstretched in front of you perform wide clockwise circles with the hands. Arms outstretched in front of you perform wide counterclockwise circles with the hands. Arms straight down to the sides with palms facing the body, move arms out to the front and back up over head without bending them. Arms outstretched in front of you bend arms at the elbows to 90 and then extended rapidly to the front and back to the 90 starting position.

5. One minute of push-ups. Note: Warm up your lower body with a set of 15-25 good mornings and one set of 15-25 body weight only squats before beginning with the weighted squats that follow. 6. One minute of squats at 40% 1RM. 7. Skip for one minute. 8. One minute full range of motion sit-ups with hands on the chest.
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Note: Warm up the chest and upper arms with an additional series of shoulder warm-ups but this time do only 10 each of the series before beginning the bench press and barbell rows. 9. Bench press one minute at 40% 1RM. 10. Barbell row one minute at 40% 1RM. 11. Skip for one minute. 12. Back extensions for one minute 13. Skip for two minutes. The cool-down The cool-down gives your body with the opportunity to return to a near normal state. The static stretches make use of the muscles warmth and lower viscosity of the tissues. The six rules of stretching (as recommended by the stretching authority Brad Walker of Australia) are as follows: 1. Warm up prior to stretching. 2. Stretch before and after exercise. 3. Stretch all of the major muscle groups and their opposing muscle groups. 4. Stretch gently and slowly. 5. Stretch only to the point of tension, these are not meant to be painful. 6. Breathe slowly and easily. Do static stretches of your choice for the following areas until your heart rate is, once again, nearly normal, ie your regular pulse rate while out of bed in your daily routine. There are many stretches that are equally effective at the end of your HHRST session just pick out the ones you enjoy doing during this relaxing point of the exercise session: shoulders upper back chest legs, quads and hamstrings lower back.

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Weeks three and four The warm-up protocol will remain the same as in weeks one and two. The intensity of the strength exercises rises to 50% 1RM with the heart rate staying at 70% MHR. In these next two weeks, the strength movements will be packaged together in pairs before moving on to the cardio portion. Do this schedule three times a week for three rotations each time: 1. Skip for two minutes. 2. Sit-ups for one minute at a steady pace. 3. 360s (bridges) for six repetitions, holding at each of the four positions for five seconds. 4. Skip for two minutes. 5. Squats for one minute with 50% 1RM at a steady pace use a metronome set to 30 beats per minute or more. 6. Calf raises for one minute with an external load equal to your body weight. 7. Skip for two minutes. 8. Sit-ups for one minute. 9. Warm up your shoulders with the same series as in weeks one and two. 10. Military presses at 50% 1RM for one minute. 11. Pull-downs at 60% of your body weight for one minute. 12. Skip for two minutes. 13. Back extensions for one minute. 14. Bench presses at 60% 1RM for one minute. 15. Triceps extensions for one minute at a perceived exertion rate of six to seven. 16. Skip for two minutes. 17. Sit-ups for two minutes. Cool down and let your body return to near normal again. As you cool down perform static stretches for the following areas: calves, hamstrings and quads lower back. shoulders chest and arms.
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Weeks five and six The intensity of the strength exercises rises to 70% 1RM with the heart rate moving to 80% MHR. In these next two weeks, the strength movements will be separated before moving on to the cardio portion. Do this schedule twice a week for three rotations: 1. The warm-up is five minutes of skipping followed by 25 sit-ups, 25 good mornings, 25 bodyweight squats and 15-25 press-ups, modified or regular. 2. Squats at 70% 1RM for 30 seconds. 3. Check your pulse. 4. Skip for three minutes. 5. Hanging leg raises for one minute. 6. Shoulder and chest warm-up (see above shoulder series in weeks one and two). 7. Bench presses at 70% 1RM for 30 seconds. 8. Skip for two minutes. 9. Barbell rows maintain your solid back arch. 10. Skip for three minutes. 11. Military presses at 70% 1RM for 30 seconds. 12. Skip for two minutes. 13. Chin-ups or pull-downs. If doing the pull-downs then use a weight that is 70% of your body weight for one minute. 14. Skip for five minutes. Cool down with static stretches for these areas: hamstrings, lower back and quads chest and upper back shoulders and arms.

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You now have an outstanding six-week fat burning training schedule that will raise your cardiovascular capabilities as well as increasing your strength levels in the major muscle groups. Once you have completed the six-week training schedule it is time to take a few days active rest and let your body fully recover. Find an activity you thoroughly enjoy and just have fun as your neuromuscular systems recuperate. After this self-imposed break is over it will be time to get back in to the gym. Once back into the HHRST mode start out at 70% MHR and strength for the first week of just two sessions. The following week make sure to raise the intensity up to 75% cardio and strength for the three times you work out. Alternate the intensity levels between the twice-a-week and three-times-a-week sessions. At the same time you are alternating, you will also be raising the percentages each week until you are working out at between 80% and 85% in both categories.

Danny M ODell, MA CSCS*D Strength and conditioning coach, USA

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