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How To Gauge Intensity for Your Workouts

 

How To Gauge Intensity for Your Workouts

By: Aaron Guyett

Intensity is this ambiguous term for most of us...but we can help you gauge it for progress.

Intensity is usually correlated with weight or perceived exertion, and it can be very helpful to know when to ramp up or lower down the intensity for your fitness results.

What weight should I use for what intensity?

 

 

Light weight will usually result in low intensity, which can be helpful if you are trying to grow your muscular endurance or aerobic efficiency, however it will not help with you booty gains, muscular gains, or improving your basal metabolic rate (the amount of calories you burn at rest).

Choose your weight, exertion, and intensity based on your programming, and if you aren’t sure how to program to create a certain results, check out our programs here:

Workout Plans or Memberships Here

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3 Most Powerful Battle Rope Movements

 

What is power?

Power output is force times distance over time, or put in a simple way it is how much force you can generate over a specific distance within a certain amount of time. Think about a squat repetition...if you load more weight on the bar, squat deeper, and do it faster, it will create far more power output than if you take weights off of the bar, do quarter squats, and do the rep slower, your power output will be drastically reduced.

 

 

The same physics works with battle ropes.

If moving more slack in the rope makes me produce more force, and I move over a greater distance, and I do each repetition faster, I am going to produce far more power output, than if I have too much tension in the rope, move it just a short distance per rep, and move the rope slower, my power output will be drastically reduced.

With that in mind, why would we use arc movements like rainbows, smiles, and figure eights to help produce more power output?

On top of the physics of power...

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Learn the Kettlebell Clean in 2.5 Minutes

 

The Clean is a deceptive exercise. It looks like a curl, but moves from the ground to your shoulder in an entirely different way. The key thing for those new to the clean to understand is the trajectory the kettlebell needs to take and the primary movers. 

Here are a handful of regressions that will help you on that path! 

  1. Two hand Cheat Curl Clean - This is helping you understand that the bell doesn't come end over end as it finishes in the rack. Even with speed the kettlebell should nestle itself in the rack like a baby bird as opposed to a wrecking ball. 
  2. Two hand Hang Clean - Once the pathway has been set, now we want to add some hip timing of the hinge and extension. The primary mover is not the upper body, so this will help you practice that. You’ll still use your other arm for half the work here. 
  3. Assisted Hang Clean - Now we’re speed and less intervention from the other hand. This will help use work the lower body with a powerful drive, but...
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