4 main protocols can be used when constructing a HISS session or working block:
- AMRAP = As Many Rounds as Possible. A circuit of high intensity exercises (3-6 exercises) performed for a specific period of time (typically 8-15 minutes) with the goal of completing as many circuits (rounds) as possible within the time allotted.
- ASAP = As Soon As Possible. Similar to an AMRAP except the goal is to accomplish a specific amount of circuits/rounds as fast as possible.
- EMOM’s = Every Minute on the Minute you begin the next set of your set of exercises (1-4 exercises), thus the faster you complete a set, the longer rest period is allotted and vice versa. The session stops once you can no longer complete a set of exercise within a minute timeframe or you reach a predetermined time limit.
- Tabata = 20seconds of maximal effort followed by 10s of rest for 8 rounds (4 minutes total)
When programming High Intensity sessions, be mindful of the total dosage of high intensity exercise throughout the week and the amount of recovery between sessions. While periods of training may call for high intensity exercise as much as 4-5 times per week, adequate recovery must be programmed within a training phase along with considering a recovery phase after completing a high intensity phase that lasts 2-4 weeks.