The core philosophy of GSP Rushfit training is increasing your intensity for the benefits of increased performance, and new body, and most importantly, a challenging routine and diet that will torch more body fat than ever before.
As many people continue to challenge themselves with our Intermediate Calendar, some have asked for simple tweaks to increase their intensity when they don’t have the time to complete two training sessions a day as required with the Advanced Calendar.
Some athletes are able to complete two sessions back-to-back, but for those who are not there yet, here is a half-step to push your limits sensibly while meeting the demands of your busy schedule.
CONDENSED WORKOUTS
To pickup the level of intensity offered in the workouts, you can adjust your own workout to shorten the recovery available and increase your rate of performance.
When you complete Round 1, skip the rest period and go directly into Round 2. Take a break after Round 2, perform Round 3 & 4 back to back, than take a break before completing Round 5.
It sounds simple, but for obvious reasons your endurance will be challenged like never before. You can even double the length of the rest periods you do take so that the overall work-to-recovery ratio stays the same for your training session.
Once again, maintain the focus on form over speed to avoid injuries, but don’t be surprised if you’re unable to complete two rounds back to back.
FOLLOW UP ROUND
A simple way to challenge yourself and measure exactly how severely fatigue affects your performance is to repeat Round 1 of any workout after Round 5.
That’s right. Warm up, perform Rounds 1-5 with appropriate breaks in between, take a short breather for 2 minutes, and then re-attack Round 1. See if you can match your performance from earlier in the session.
Chances are the same basic movements will feel incredibly simple but much harder after the entire complex of movements you’ve performed.
EXTENDED WORKOUTS
So you want to be able to last two sessions in a row but can’t handle it yet? Don’t get frustrated; the answer is hidden inside the workout.
It’s actually simple. Take the two workouts you’re supposed to perform that day, for example Explosive Power Training and Abdominal Strength & Core Conditioning.
Perform the Explosive Power Training DVD from warm-up to the end of Round 5, skip the cool down, and perform the first 2 Rounds of Abdominal Strength & Core Conditioning.
If you’re completely exhausted after Round 1 of Abdominal Strength & Core Conditioning, cool down and call it a day. If you can push through the end of Round 2, do it! Once you are able to complete the first 2 rounds of your second workout, add the third round, and continue progressing. As your stamina and strength grow to meet the increased demand, continue adding rounds from the second workout until you’re complete both sessions back-to-back.
CONCLUSION
Again, it won’t happen overnight or even in the course of one week. Emphasize form and pace yourself to match the videos. The more tired you become the more likely even a minor injury can occur, so pay attention to your body and know when you’ve truly run out of fuel. Then recover and come back with a fresh body and increased intensity.
-Team RUSHFIT
LIKE us on Facebook at facebook.com/gsprushfit
Follow us on Twitter @gsprushfit
