This week I switched the weekly IGNITION workouts over to a Density Training Protocol. I’ve been focusing on this type of training myself for several weeks, and really like it.
Lot’s of AMRAP, AMSAP, and EMOM type training. Mostly EMOMs are being used for Finishers. But the results are the ability to get in tons of more work without adding more time commitment to your workout schedule.
That’s a Win-Win!
These workouts are also focusing on the major movement patterns to get a full body workout in each and every workout. There’s an Explosive Power movement, Upperbody Push, Pull, Knee Dominant, Hip Hinge movement, and an ab exercise. At my age, I prefer this type of training to body building workouts for many reasons, but I think the main reason is FUN. I just get bored with the slow griiiind of the body builder workouts. Always have.
These workouts are designed to get your heart rate up, and keep you burning more calories and fat up to 24 hours later through a phenomenon called EPOC. Or, Excess Post-Exercise Oxygen Consumption. Basically speaking, the goal of the workout is to put your system into an “oxygen deficit” that must be paid back to the body. It’s sometimes called the “After-Burn Effect”.
Anyway…I’m loving the workouts
In case you’re not familiar with this type of training and/or the acronyms I used above, below is a quick little reference guide to help you understand what I’m talking about.
- Bench Press x5
- Box Jump x5
- Barbell Squat x5
- Box Jump x10
- Burpees x5
- Jumping Jacks x10