Steady State Cardio VS HIIT

It’s a well-worn argument. Steady state cardio v HIIT. Your
stance on the topic no doubt hinges on what you are trying to accomplish –
standing on a stage at 4% body fat, brushing off tackles late in a game,
rehabilitating clients and so forth. Personal preference comes into it too;
some people prefer zoning out on a bike or treadmill for an hour or more
whereas others prefer to sweat it out and feel the rush of endorphins that can
only come with a brutal session.

Anyone will acknowledge both modalities have their places.
But when it comes to maximising performance and training efficiency, generally
HIIT wins out.

Here’s a few ideas for making cardio fun again, and
eliciting other beneficial adaptations while you’re at it:

SAMPLE #1 – STRONGMAN

If you’re looking to get bigger and stronger, who better an
example to follow than strongmen? Seriously, have you seen “The Mountain”
Hafthor Bjornnson?

Expect strongman-style cardio to benefit your grip,
anaerobic endurance and overall strength.

  • Farmers walk handles
    • 30m with a weight you can just hold without straps
  • Dead ball shoulders
    • 5 each shoulder. Alternate.
    • Shoot for roughly half your bodyweight, and adjust from there
  • Heavy sled drags
    • 15m between 15-20 seconds
    • Too slow? Lighten the load. Too fast and add an extra plate

Rest 1-2 minutes between circuits.

SAMPLE #2 – BARBELL COMPLEX

Also handy for getting bigger and stronger, but more specific to barbell movements. The idea with complexes is to not let the barbell touch the ground, racking up that time under tension. Start lighter than you think you need to, 10 reps each for a total of 50 feels longer than you’d think.

An ideal option for those looking to build/maintain muscle
while staying lean.

  • Push press
  • Front squat
  • Hang clean
  • Bent row
  • Deadlift

SAMPLE #3 – KETTLEBELL CIRCUIT

Excellent for injury prevention due to the instability and big, heavy movements. Kettlebells are very versatile and tend to produce less impact on the body.

  • One arm snatch x 5
  • Goblet squat x 10
  • Swings x 20

1 min rest between circuits. 5 circuits all up. 

SAMPLE #4 – ROPES

Few things burn you out quicker than Power Ropes. Ideal for building anaerobic endurance and creatine-phosphate recovery. Remember to step forwards for extra load.

Tabata style:

  • 20 seconds preferred stroke
  • 10 seconds rest
  • 5-10 circuits depending on how fresh you are

SAMPLE #5 – SLED

The mother of all conditioning tools. Sleds are brutal on the lungs and muscles, but delicate on the joints due to the lack of impact and eccentric loading. Lighten the load to transfer better for sprinting. Heavier loads will develop strength (duh), take off speed and lower body power (great for tackling).

  • Heavy drag x 10m followed by full sprint x 30m
    • Tweak distances depending on the space you have
      to work with
    • Go up and back if necessary
    • 10 sets, with 2 minutes rest
  • Sled suicides
    • A staple of grassroots sport re-imagined
    • Divide the track in 4. Aim to complete the
      course between 30-45 seconds. Adjust the weight accordingly

      • Excellent for training change of direction