How To Use Interval Weight Training To Increase Your Cardio And Strength


After pushing hard in a workout, the last few reps were probably sloppy and maybe even left you vulnerable to injury. Follow this method of interval training to increase your cardio and strength and not sacrifice the quality of your reps.

This interval strength training workout was designed by Marcus Filly, a CrossFit athlete who has developed a form of training that combines CrossFit style workouts with his “Functional Strength” method.

In less than an hour, you’ll have a warm-up with a goal, strength training with high-threshold aerobic work that won’t tire you out, and a finisher to work on the knee flak.

Watch an interval training session with Marcus Filly

Everything is also scalable and can be regressed depending on your current fitness level. Take a lighter load or choose a less complex movement. Instead of the thruster, you can do a kettlebell squat. Instead of the deficit deadlift, you can do a normal or hello deadlift, for example.

Source: Functional bodybuilding

Warm up:

3 sets of:

  • 1 minute by bike
  • 10 dumbbells sitting hello
  • 10 Poliquin step-ups / leg

Adding a little weight during your warm-up will help you move straight to the next part without needing to do too many warm-up sets once you move on to your interval strength training.

Practice 1 – Emphasis on the anterior chain

3 sets of:

  • 6 squats before cyclists
  • 12 kettlebell thrusters
  • 90 seconds by bike
  • Rest 2 minutes

Front rider squats are done by raising the heels, which will emphasize the anterior chain of the legs.

If you have the right pace, after the last set you should feel like you don’t want to do another one, but before that you should feel like you can do one more.

Your quads should be on fire by the end of this workout.

During the rest period, you can continue to slowly move your legs on the bike to eliminate lactic acid. “Lying down now is not movement. Stay active, ” Marcus Filly said.

Workout 2 – Accentuating the posterior chain

3 sets of:

The extra range of motion in the deficit deadlift helps you work on your strength and flexibility while getting a solid strength stimulus.

Doing the same movement in the second exercise, but with a different load and a different range of motion, helps target different parts of the posterior chain.

The hamstrings should become warm at the end of the workout.

Workout 3 – Strength Balance Finisher

3 sets of:

  • Nordic hamstring curls
  • Nordic inverted

“I never like to finish a maximum intensity workout. The brain needs to slow down and consolidate some of the motor outputs by slowing down and controlling certain exercises.

This is a finisher that works a specific balance in the joints from front to back and protects your knees from balls.

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