This blog post dives into the debate surrounding High Intensity Training (HIT) for athletes, particularly football players. Louie Simmons, a renowned strength and conditioning coach, shares his perspective on why HIT might not be the best approach for overall athletic development.
HIT: A Questionable Method for Athletes
The article criticizes HIT for several reasons:
- Focus on “Pump” as Intensity: HIT defines intensity based on a subjective feeling of “pump,” not scientific principles.
- Limited Strength Development: HIT neglects crucial aspects of strength like absolute strength, speed strength, and explosive strength, all essential for athletic performance.
- Machine-Reliance: The heavy reliance on machines in HIT programs hinders stability development, a critical component for athletes.
- Misunderstanding of Specificity: HIT proponents believe slow training translates to slow performance, ignoring the principle of exercise specificity.
- Lack of Transfer to Real-World Performance: HIT exercises often don’t replicate the demands of actual sports, limiting their effectiveness.
Westside Conjugate Method: An Alternative
The blog post contrasts HIT with the Westside Conjugate Method, favored by Simmons:
- Speed & Power Development: The Westside method prioritizes speed and power development through exercises with high bar velocity.
- Dynamic Effort Training: One aspect of the Westside method involves dynamic effort training with weights close to 60% of 1RM for short sets and rest periods, mimicking the play time and recovery of football.
- Conjugate Exercises: The program incorporates various conjugate exercises that target weaknesses and improve overall form.
HIT: Not All Bad, But Not Ideal for Athletes
The article acknowledges that HIT might have some benefits for specific goals, such as increasing endurance. However, for athletes seeking well-rounded strength and power development, the Westside Conjugate Method or similar programs offer a more suitable approach.
Conclusion
This blog post challenges the idea of HIT(High Intensity Training) as a one-size-fits-all solution for athletes. While it might have some applications, alternative methods that emphasize speed, power, and exercise specificity might be more beneficial for overall athletic performance. It’s crucial for athletes to consider their training goals and choose a program designed to achieve them.
Note: Consulting a qualified strength and conditioning coach is always recommended to design a safe and effective training program tailored to your specific needs and goals.
Check out our previous post about Building Explosive Leg Strength: Westside Barbell Plyometrics.