Talking Points on Interval Training- Chris Kelly

One of my goals for our talking points articles is to interview coaches from different settings and perspectives. In our last interview, my friend Mark Young talked about the science behind the value of interval training for fatloss.

Today, I would like to take a look at the way commonly utilize this form of training here at Peak Fitness. As a studio specializing in the general population, our applications of this method span far beyond fatloss and I hope this interview (with me) will give you a few ideas in terms of how this method can carry over in to all areas of your training program.

PS: Yes, ladies I am single. Who wants a ticket to this gun show?

Interview:

1. As a coach, talk about the advantages and disadvantages you have found with utilizing interval training in your programming?

First, I must acknowledge there really is little difference between the two in terms of overall results (See Mark Young’s interview for more info on specifics) With that said, I have found the main advantages of interval training to be psychological and efficiency of time.

I have often heard clients make the comment that it is much easier to push hard to complete a task which takes thirty to sixty seconds versus one that lasts ten minutes a time. And I think in terms of overall effort, this has value in itself.

Moreover, as the economy becomes worse a few trends we see more and more (or least in my neck of the woods) are bootcamp and thirty minute personal training sessions. Both of which must be extremely well structured to get in everything necessary to progress.

With interval training, I can give the client a full body metabolic effect in less time or percieved difficulty than it would take to push them through a run on the treadmill or even aerobic timed circuit.

If I only have around 6-8 minutes to give this to my client (via a thirty minute session), a round of 20-30 second intervals or complexes with various pieces of equipment do the job better than typical aerobic training.

2. Talk about the role interval style training plays in your overall programming for both general population and athlete clients?

In terms of time management, it is important to understand the applications of interval training beyond mere cardio. For example in Functional Strength Coach 3, Coach Boyle talks about utilizing intervals for stretching/mobility and strength circuits as a means of efficiency while keeping his players motivated.

If I have only 10 minutes devoted to each area of programming, this allows me to plan specifically how long I spend on each component within the larger program. The fact that we can dictate time with an interval CD creates urgency and allows us to coach the movement more effectively with larger groups of clients (or Type A personalities).

3. Because steady state cardio often means running or jogging-- a very weight bearing activity-- whereas intervals often change exercise, do you feel exercise selection plays a particularly important role in determining the success or failure of this method?

Absolutely, exercise selection is the opportunity to emphasize certain movements we are attempting to coach or get in extra work in particular area. For example, with someone with upper crossed posture, we may program 2-3 pulling and/or dynamic stabilization exercises which still allow for a metabolic effect.

I also find changing movements every 30-60 seconds avoids repetitive loading on the joints and is a better way to distribute overall training stress.

4. In terms of fatloss or general population, does your interval prescription for clients follow a specific progression as clients get in better shape?

We do, depending on the client‘s FMS score and current endurance capability. With deconditioned clients, we often begin with mobility exercises and progress these to more impactful movements as the client gains proficiency in basic movement. An example would be progressing from an assisted squat in month one to an unassisted squat to press or squat to row by month three.

As we go along, we involve more musculature to create a greater metabolic effect.

5. On the mental side of the equation, how do you feel clients react to performing intervals for conditioning versus longer cardio sessions?

Going back to the first question, I think brief periods of intensity challenge a client within the bounds of their comfort level. It has been my experience that they are far more likely to go all out for 30-60 seconds versus a 10-15 minute circuit.

In this way, intervals can actually been seen as the psychological precursor to longer steady state cardio in the form of circuits and/or running, jogging, etc.