Learning From Art De Vany and John Little
My new gym
The goal with High Intensity Training is deep muscular recruitment. One set to failure. Then allow time for full recovery. Any additional work is unnecessary and would short circuit the recovery progress. Doing this with machines at a gym is pretty easy. Just drop the pin into the weight stack at the resistance level you want and go. With outdoor HIT, the only weight in the “gym” is what you weigh.
Art De Vany is a fan of lifting a lower weight for 15 reps for the first set. He states this pre-exhausts the slow muscle fibers. At that point he adds weight, reduces the reps and targets the fast twitch muscle fibers. But since I’m outside and have no weights, I’m just going to use his idea to get started. Then I’ll conclude the exercise using a strategy that I learned from John Little to target the fast twitch fibers. Static hold.
John Little developed a protocol called Max Pyramid that involves holding a weight in maximum “moment arm“ to recruit and fatigue all muscle fibers. So instead of moving the weight through a full range of movement, you resist against the weight at the point where the most muscle is engaged. And then you hold it until complete failure is reached. Using the pre-exhaustion technique offered by De Vany, I theorized you could use a far lower weight for the Static Hold. More specifically, your body weight.
My Outdoor HIT Workout
Yesterday I did my first Outdoor HIT Workout. Here is the plan I designed:- Push-ups at a normal pace until the movement is difficult and begins to lose fluidity. At that point, I lower my body into a static hold where maximum tension is placed upon the chest. Then I hold. At this point breathing will go from normal to rapid. Once total failure is achieved, I lower my knees and end the exercise.
- Chin-ups until the movement gets too difficult or jerky. At that point go to the top and lower into a position where maximum back muscles are engaged. Now I hold until total failure is achieved. Then I lower myself down.
- Using a 25# kettlebell, I do as many goblet squats as I can until movement gets choppy, at that point I lower myself into a static hold until failure is achieved. Once failure comes, I’ll pull the kettlebell close and then lower it to the ground. Note that you don’t need a kettlebell for this exercise. Straight body weight should be fine.
- For shoulders, triceps and biceps I did a few movements just using kettlebell static holds. This is optional.
Workable? Sustainable?
I was skeptical when I drove out to the park for two reasons. First I was concerned that I wouldn’t be able to generate enough intensity to create an effective workout. My second concern was weather. If 61 degrees is the optimal temperature for intensity, 43 might prove too cold, even for someone that practices Cold Weather Exposure.Did it work? Absolutely. That brief highly intense workout kicked my ass. It was safe and it required no gym membership. A public park with a pull-up bar was all I really needed. Since my workout, I’ve located a much closer park with a jungle gym that I can use to replicate a chin-up bar.
Is it sustainable? I believe so. Unlike the energy foolish, I’m not working out 3-5 times a week for 30-60 minutes. All I need is about 10 minutes maximum once every 5-7 days. As crappy as the weather gets during a Seattle winter, I should easily be able to find a brief pocket of weather similar to my first outdoor HIT workout. Then as we move into warmer weather, I can just move my workout to the early morning hours.
