Loppet Foundation

LNR High Intensity Strength Program

This strength class will provide coaching instruction on proper form for strength exercises. The class will do a circuit style high intensity strength workout that will help your overall strength for other sports.

Class Options:

  • 1 day/week (choose Monday or Fridays): $180
  • 2 day/week (meeting Monday/Friday): $300 (discounted rate for 2 day week option)

Dates/Time: September 10 – November 16. Meets Mondays and Friday mornings from 6:00 – 7:00 a.m.

Coached By: Bruce Martens

Location: The Trailhead at Theodore Wirth Park

Registration Coming Soon

What Is High Intensity Weight Training?

In the early 1970s, the inventor of the Nautilus weight machines popularized high intensity interval training (HIIT). The idea is to train harder for shorter periods of time, which reduces the frequency required.

The principle is to overload the muscle, creating a greater demand than your muscle is used to accommodating. The greater the demand, or intensity of the exercise, the greater overload is created and the more effective the exercise becomes.

However, this overload is not created by increasing the amount of weight lifted, but rather by increasing the amount of time it takes to lift and return the weight, continuing through your repetition without stopping. You are essentially training the muscle to fatigue by removing the momentum you normally get when moving the weight quickly.

Maintaining good form during each movement is very important. Once your muscles have fatigued to the point you are no longer able to hold proper form, you must stop or risk injury. It’s also important to decrease the frequency of training to allow for proper recuperation.

Benefits of High Intensity Strength Training:

  • Short bursts of intense weight training can increase your muscle strength by 50 percent in as little as two months
  • High intensity weight training builds muscle faster, burns more calories after 22 hours, burns fat and takes less time than traditional programs
  • Follow guidelines for repetitions, sets, frequency, progress and speed to get the most from your program and avoid injuries and overtraining syndrome