The Interval Challenge



By Ross Enamait - Published in 2003




The benefits of interval training are obvious. Anaerobic endurance, fat
loss, work capacity, and muscular endurance are a few that come to
mind. Combat is largely an anaerobic activity, which makes interval
training an ideal choice for conditioning.


If interval training is new to you, you can learn more at the link below:


Continuous and Interval Training
http://www.brianmac.demon.co.uk/conintrn.htm



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Traditional interval training consists of intense running followed
by a period of active rest (ex. jogging or walking). Common distances
include 200, 400, 600 and 800 meters. The active rest period typically
ranges from 30 to 90 seconds depending on interval distance and the
athlete’s condition.


The Interval Challenge (below) differs
from the traditional interval training protocol. The workout integrates
interval running with a variety of bodyweight calisthenics. There are
no defined rest periods between intervals. The athlete attempts to
complete the circuit as fast as possible. Rest comes on an as needed basis.


When performing The Interval Challenge,
the athlete must complete four continuous circuits. This brief
conditioning routine is extremely demanding (physically and mentally).

The Interval Challenge


Complete four circuits consisting of the following:

• 12 Burpees
  
• 24 Pushups
  
• 36 Bodyweight Squats
  
• 400-Meter Run
  

The Interval Challenge Part II


You can incorporate variety into the challenge by reducing the interval
distance from 400-meters to 200-meters. The workout below requires six
complete circuits. The 200-meter intervals should be performed at
near-sprint speeds.

Complete six circuits consisting of the following:

• 6 Burpees
  
• 12 Pushups
  
• 24 Bodyweight Squats
  
• 200-Meter Run
  

When attempting these routines, be prepared for a mental challenge.
Force yourself to complete the routines as fast as possible. You will
develop an indomitable will, while building unstoppable endurance.


You can perform 2 to 3 "challenges" per week (depending on
your remaining workload). Do not perform either routine on consecutive
days.



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About the Author - Ross Enamait is an innovative athlete and
trainer, whose training style is among the most intense that you will
find. Ross is committed to excellence and advancements in high
performance conditioning and functional strength development. He has a
sincere interest in helping today's athlete in their quest for
greatness.

Ross has authored several training manuals, and is available for private training in the New England area. You may contact him directly at





ross@rosstraining.com

http://www.rosstraining.com/articles/intervalchallenge.html