CIRCUIT TRAINING - Circuit training is a form of training where participants rotate through a number of stations and perform different workouts, using bodyweight and free weights, relative to that station. These workouts are back-to-back and allow for minimal rest time, maximizing the workout time. Some benefits of circuit training include an improvement in cardiovascular fitness, increase in muscular strength, and increased muscle endurance.
SUPERSETS - Supersets save in your workout because they reduce the rest interval between two exercises. It combines two workouts into one set so you can maximize your muscle endurance and increase the intensity of your workout. Common supersets include pre-exhaustion, which is done by performing an isolation exercise followed by a compound movement; a compound superset, which is done by performing two compound exercises one after another; isolation superset, which is done by performing two isolation exercises; opposing muscle group supersets, which is done by working out one muscle group while the other one is resting; and staggered set supersets, which is done by combining a major muscle with a smaller, unrelated muscle.
PARTNERS - Training with a partner can sometimes make a workout easier, because it provides an external motivational drive. In addition to providing more motivation, partner training helps with keeping you accountable for your goals, helps you commit your full intensity during the workout, and helps you maintain proper form. In addition to all of this, however, training with a partner is great because you are not undergoing the workout on your own. Simply having someone else with you going through the same thing can be all the inspiration you need.
SMALL GROUPS - Group training, just like partner training, has plenty of benefits that you cannot get in individualized training. You still get attention from the instructor of the class, but you are surrounded by people who are motivating and supporting you, as they are undergoing the same workout as you. Having someone right beside you can enhance your level of workout and also enhance your level of confidence during a workout. Even more, group training is fun! You get to make new friends and push yourself with others.
LADDERS - Ladder drills are a fun way to mix up your workouts. They are fast-paced drills that get your heart working while also burning a ton of calories. Ladder drills help increase your speed, agility, and quickness while working out and improving the performance of your joints, ligaments, and tendons. Because ladder drills are so fast-paced, they keep you mental agility sharp. You have to think fast and remain on your toes — literally! You have to focus and concentrate on your performance, form, and completion of the workout. Even though it is hard work, ladder drills are a ton of fun and give you the space to push yourself in new ways.
DROP SETS - A drop set is a technique in which you perform an exercise until you can’t do it any longer, and then you reduce the weight load for additional sets. Basically, the goal of drop sets is to increase the number of reps you perform while working near maximum capacity. Minimize the rest time between each set as you lower the weight, and you will surely feel the benefits. Some of those benefits include an increase in muscle mass and endurance, even though your muscles will likely feel extremely exhausted after each set.
PYRAMIDS - The pyramid training techniques involve picking a number of reps, and with each set, reducing the number of reps. Pyramids are great for fat loss, increasing strength, and hypertrophy. They are very simple, but very effective when you combine different exercises. With a pyramid drill, you keep the same weight for all of your sets. As you begin to tire, the number of reps are reduced so you can maintain focus, motivation, and form.
Repetition/Time-Based Challenges - High repetition training drills help with muscle growth with a lower risk of injury. Some benefits of high repetition training include an increase in muscle mass, an increase in muscular strength, increased muscular endurance, and limited risk for injury. Time-based challenges and repetition affects the muscle tissue at a cellular level, and changes the mitochondrial activity in the muscles. Some benefits of this kind of training include anaerobic and aerobic improvement, as well as an increase in muscle mass and muscle performance.
REPETITION/TIME-BASED CHALLENGES - High repetition training drills help with muscle growth with a lower risk of injury. Some benefits of high repetition training include an increase in muscle mass, an increase in muscular strength, increased muscular endurance, and limited risk for injury. Time-based challenges and repetition affects the muscle tissue at a cellular level, and changes the mitochondrial activity in the muscles. Some benefits of this kind of training include anaerobic and aerobic improvement, as well as an increase in muscle mass and muscle performance.