We’ve talked about High-Intensity Interval Training quite a bit on this show and I’m a big fan. I use it regularly myself in all forms of training and I prescribe it for my athletes. I must confess that when I attempt the daddy of all HIT sessions, Tabata Intervals, I feel like my heart is going to explode. The problem for me is that if I try sticking to the exact protocol it's impossible to hold max power for even 1 bout of 20 seconds, never mind 7 more. So I end up adjusting the protocol to something more manageable. Now however I offer you an alternative. High Intensity Repeat Training (H.I.R.T.) which we are going to talk about in today's call with Craig Marker. Craig is a psychologist with a passion for strength training and kettlebells in particular. So in addition to HIRT intervals, we have lots more to talk about including:

The origins of H.I.R.T. intervals and why you should try it

Learning to love luxurious rest intervals

Why too much choice leads to paralysis

Kettlebells, greasing the groove, and frequency vs volume in strength training

Being anti-fragile

You can follow Craig at the following places:

Website - Craigmarker.com

Twitter - @antifragileself

 

Links to some of the discussion topics in the show

Books

Anti-Fragile: Things that gain from Disorder Nasim Nicholas Taleb

Adapt: Why success always starts with failure  Tim Harford

Becoming a Supple Leopard Dr Kelly Starrett

The One Minute Workout  Martin Gibala

Easy Strength Dan John & Pavel Tsatsouline

Simple & Sinister Pavel Tsatsouline

The Paradox of Choice: Why More Is Less  Barry Schwartz 

 

If you would like to get hold of a list of all the books recommended by our podcast guests, please email [email protected].

 

Craig also referenced these research papers:

Craig wrote for StrongFirst ‘Why does exercise make us healthier'

And you can read about the research behind this here:

Metabolic stress-dependent regulation of the mitochondrial biogenic molecular response to high-intensity exercise in human skeletal muscle. The Journal of Physiology

 

Vince Giuliano -  Grand Unifying Theory of biology health & aging

 

Craig has also written these articles which you may be interested in

When Too Much Choice is Bad for your Training

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Breaking down the TGU

Train your body to learn holding heavy weights overhead

Greasing the Groove: How to make it work for you

 

These are a couple of kettlebell exercise videos you might find useful

Waiters walks with Dan John

TGU with Dan John