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#1
Peripheral Heart Action
PHA is a type of circuit training that incorporates both resistance and cardiovascular exercises that alternate between working the upper body and lower body so your heart and lungs work overtime to shuttle blood back and forth between your extremities while improving CV and muscular endurance.
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#3
Complex Training
Complex training is pairing an appropriate strength-based exercise with a specific plyometric exercise. Both exercises chosen must be bio-mechanically the same, i.e. the same movement pattern such as single-arm chest press followed by a punching movement, and there needs to be a rationale for exercise selection i.e. targeting a specific movement that requires improvement. The strength-based exercise should be programmed for 3-5 reps at 85-90% 1RM. After a short rest, this is followed by the plyometric exercise which should be programmed for form failure while using a lighter load e.g. body-weight or less than 30% 1RM.
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#4
Escalating Density Training
Escalating Density Training is a hypertrophy training technique. Your goal is to choose 2 antagonistic exercises and perform as much work as possible within a predetermined time period ( 6 - 15 minutes). This can be referred to as a “PR zone”. Use a load which you could only manage for 10 reps at the most (apx. 70-75%) and perform 5 reps at a time on your chosen exercises. The number of reps completed may reduce as you fatigue. You must achieve 5 reps from each set before you can move on. Perform these exercises back to back without rest. Only rest when absolutely needed.
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#5
Speed Development
Speed development is about trying to hit your top speed. These workouts are aimed at improving your acceleration, maximal velocity and speed-endurance (surprised?). To hit these targets, this means you're generally running reps of less than 100m – run much longer and it becomes very difficult to run at max velocity.
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#6
Body Weight Training
Definition of body-weight training is performing exercises using only one’s body weight, and not any additional resistance, for example the use of free weights. The individual’s own weight provides the resistance for the movement against the forces of gravity. Movements such as the push-up, the pull-up, and the sit-up are some of the most common body-weight exercises.
In general, increasing the amount of repetitions will focus on improving muscle endurance, while muscle hypertrophy is made through increasing the intensity of the exercise through decreasing leverage, altering the effects of gravity or increasing muscle time under tension.
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