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©2020 by Jonathon Reid

  • Jon Reid

5 Tips to Supercharge Your Training


Crank up the intensity and supercharge your workouts with these 5 quick tips:


Use a Timer

Timing rest periods is one of the most effective ways to keep the intensity of your session high. Without being conscious of how long you’re taking between your exercises it’s easy to get caught up in thumb twiddling. Start timing, be strict and you’ll reap the rewards.


Pair Up

Whether you are going light, heavy or somewhere between, pairing (supersetting) exercises will up the intensity of your session and pack more work into the same or less time. This can also be done if you’re training outdoors; for example, you could pair hill sprints with press ups or bodyweight squats.


Partner Up

Having a training buddy of similar or slightly greater capabilities is a great way to keep yourself accountable and motivated; it can also help push you further than you would go on your own.


If your friends are useless then get in touch for personal training and I'll plan, prepare and lead you through all of your sessions; keep you right with technique; answer any and all questions you have and get you to your goal faster than any ‘friend’ ever could. You don’t need friends, you need me.


Use Your Watch Again

Forget sets and reps, hit the timer on the stopwatch and do as many reps of a given exercise, or exercises, in a set time. You might find you’re capable of more than you thought.


Use heavy, light or moderate weights for this and set the clock to whatever you please. This is a great way to challenge yourself and gives you a target for the following week. Scale the exercises and times depending on your abilities and always focus on form; don't sacrifice your technique for extra reps.


Some examples are:

  • As many rounds as possible of 15 bodyweight squats and 10 press ups in 4 minutes

  • Ten overhead slams and 10 inverted rows. As many rounds as possible in 6 minutes.

  • As many chin ups as possible in 5 minutes. If you struggle with chin ups then try band assisted chin ups.

Don’t Let Go

If you’re stuck for ideas about how to mix up your training then perform the following sequence until you become unstuck. Grab two dumbbells that you can press over your head 6 times, then, without dropping the dumbbells at any time, complete the following:

  • Farmer walk for 30 seconds.

  • 6 dumbbell squats.

  • Farmer walk for 30 seconds.

  • 6 dumbbell overhead presses

  • Farmer walk for 30 seconds

  • 6 dumbbell stiff leg deadlifts

  • Farmer walk for 30 seconds

  • 6 dumbbell bent over rows

  • Farmer walk 30 seconds.

  • Rest and repeat.

This should not be easy. If it is, either do more reps or use heavier dumbbells. The sequence should take about 5 minutes. It’s a whole body workout and can be used as a finisher or as an entire session if you’re short on time.


Summary

Keep the intensity high and focus your efforts on the task at hand. By using one or all of these tips you can be sure that your session will be as Supercharged as the heavy metal compilation CD of the same name from 2002. Probably the single most supercharged CD I've ever listened to.


Share the post with your pals, parents, peers and pets and anyone else who would benefit from supercharging their training sessions. Thanks!