High Intensity Training (HIT)

Over the past 30+ years I have seen many training protocols, some effective and others not so much. While many different methods of training can produce a varying degree of results, it has become very clear to me that it is the intense bouts of exercise that produce the greatest physiological change. In other words the harder you work the greater the reward. I did not say the longer you workout, or the more frequently you train, but simply the HARDER you train the better the result. Once you have trained intensely it’s time for recovery; you must allow the adaptive process to take place. The fruits of your efforts will only express themselves after adequate rest!  This does not mean vegetating on the couch for the next 72 hours, but it does mean tempering the intensity of your physical activity to allow your body to repair and thrive.

Arthur Jones, the father of HIT (high intensity strength training) is also the man who invented Nautilus and MedX equipment. Arthur revolutionized the exercise/rehab industry with his innovative thoughts on exercise protocols and equipment. Our approach to strength training is largely based on the ideas and research of Arthur Jones.

The 4 Governing Principles of HIT

  • Form
    • Establish the  proper positioning/alignment for every exercise. Record that position and
    • Control – The movement of every exercise should be slow and controlled with attention to not only how you lift, but how you lower and change the direction of the weight being moved.
  • Intensity
    • Take each exercise to Momentary Muscular Failure, which is to the point at which you cannot complete any more repetitions in good form… but try to… in good form. In other words, your last attempted repetition should be an incomplete repetition… in good form.
  • Duration
    • There is no such thing as long, hard work” –Arthur Jones
    • Your intensity has an inverse relationship to the length of your workout and therefore you must keep your workouts brief.
  • Frequency
    • Your workouts are merely the stimulus, but it is the time between your workouts where all the good stuff happens. You must allow for sufficient recovery between workouts if you are to experience the fruits of your labors. Allow at least 48 hours between workouts and the more experienced trainees need even more recovery between workouts.