High-intensity power training (HIPT) remains an unclear subject due to being a relatively new concept for most people across the globe. There are only a couple of research-based articles available about HIPT. This lack of information makes the HIPT training program hard to differentiate from high-intensity interval training (HIIT) workouts. Therefore, the purpose of this article is to help fitness enthusiasts and trainers develop effective HIPT workouts.
What Makes HIPT Workout Different From HIIT?
The word POWER in high-intensity power training manifests an entirely different dimension of high-intensity training workouts. A typical HIPT challenges and promotes the development of the APT-PC system. As a result, the ATP-PC system becomes more efficient.
ATP-PC stands for adenosine triphosphate – phosphocreatine. This system uses phosphocreatine as the primary source of energy during the most intense workout sessions. The energy released by phosphocreatine is used to resynthesize ATP. However, the phosphocreatine reservoir lasts only ten seconds of intense workout. After this reservoir depletes, the ATP must get energy from other pathways, which reduces the power output significantly. Therefore, all HIPT workouts involve a significant amount of resting time to prevent the depletion of the PC reservoir.
Note that any HIIT workout that works on and boosts the power of ATP-PC is a HIPT workout.
Workout Structure
The information above can come in handy when developing a HIPT workout. Since you don’t want your ATP to use energy from pathways other than PC, the intense workout bout will be very short, usually 4-8 seconds. The typical work-to-rest ratio during a HIPT is 1:1–12. Increasing the workout time or shortening the resting time can result in different energy pathways getting challenged. The typical total workout duration with the HIPT model is 20 to 30 minutes. Also, the number of exercises you perform will depend heavily on the workout duration you select.
Examples of HIPT Exercises
HIPT involves only those exercises that develop power. The optimal workout selections in this regard include plyometric jumping, medicine ball exercises, and Olympics lifts. HIPT includes many other exercise types, but we will briefly explain only these three.
Let’s discuss these exercises one by one.
Plyometric Jumping
Plyometric jumping aims at improving your body strength and speed, giving you a significant power advantage. The purpose of these jumps is to train your muscles to produce a greater force in the minimum amount of time.
While these exercises train various body muscles, those in the hips and legs get used significantly. This training is usually a key component in almost every athlete training program.
Here is a list of the best version of plyometric jumps.
- Knee-tuck jumps
- Broad jumps
- Lateral jumps
- Jumping lunges
- Squat jacks
Completing 2-3 sets of 15 reps thrice a week will enhance your strength and speed significantly. Also, regular practicing decreases the reaction time.
Since these exercises challenge your muscles, make sure that you are not doing them more than three times a week.
Medicine Ball Exercises
Choose a four to six-pound rubber ball if you are a beginner. This ball will be easy to grip, and you will continue exercising without getting tired too much. You can then shift to a heavier ball once you realize that your muscles are ready for this shift.
First, warm up your body with 10 minutes of a brisk walk. Then, you can perform any of the following medicine ball exercises, depending on the type of fitness goals you want to achieve. Here is a list of some medicine ball exercises.
- Mountain climbers
- Circles
- Overhead squat
- Side lunge
- Russian twist
- Single-leg deadlift
- Push-ups
- Slams
- Superman
- Toe touch
You can also perform all these exercises once you are sure about your muscle strength.
Olympics Lifts
These exercises deal with weight lifting, which can help build strength, power, and muscle. Olympic lifts are more technical than other HIPT and CrossFit exercises. When you are lifting some seriously bulky weights, you cannot afford your technique to go wrong. Otherwise, you might end up with an injury.
When performing Olympic lifts, stick to three to four sets of four to six reps for whichever movement you choose. Start with lighter weights, and then shift to the heavier loads when you are confident for this shift.
Now, here is a list of Olympic lift exercises.
- The Jerk
- The Barbell Power Clean
- The Barbell Snatch
Remember not to exceed three times a week with Olympic lifts, because your body wouldn’t handle it as a daily workout. Moreover, be sure to supplement Olympic lifting with weight training to build a significant base strength.
Exercise Categories
All HIPT exercises fall into three categories: high, moderate, and low intensity. This categorization helps determine the number of reps and rounds for each exercise type. For instance, you will have to choose one or two exercises when performing at high intensity. Similarly, you can pick three to six exercise types when performing at low intensity.
Here is the list of HIPT intensity categories with exercises belonging to those categories.
- High-intensity exercises: presses and Olympic variations
- Moderate intensity exercises: split jumps, weight jumps, TRX jumps, hurdle jumps, medicine ball slam variations, explosive push-up variations, and landmine rotations
- Low-intensity exercises: resistance band exercises, low-intensity jumps, and medicine ball exercises
Final words
HIPT is a power training regimen that trains and strengthens your muscles as no exercise can. With so many exercise options available, you can try different variations and combinations to meet your fitness needs. Having that said, it is crucial to discuss your HIPT routine with a skilled trainer if you are new to this workout regimen.
Further Reading - Burn Max Calories with HIPT