All About Hybrid Density Training

Every week, it seems as if there is a new type of training out there that is bigger and better than anything we have ever seen before. However, are any of these training types really new, or are they just variations on an existing formula? It seems the latter is true and that all the exercise programs that supposedly work are based on High Intensity Interval Training, also known as HIT or HIIT.

What Is HIT?

High Intensity Training is a type of training whereby periods of high intensity are combined with periods of rest. The periods are in a ratio of 3:2:1. A good example is running, jogging and walking. Within a HIT program, you would do three minutes of walking, two minutes of jogging and one minute of sprinting, after which you go back to the three minutes of walking again.

Hybrid Density Training (HDT)

The latest development with HIT is hybrid density training.

“Taking the density training approach to the next level, I like to add a 3rd exercise, a 20-second all out sprint. In essence, it’s HIT + HIPT = super high-intensity interval training or SHIT for short (see what I did there??). All jokes aside, the sprint can be performed on a treadmill, spin bike, air dyne bike, prowler, rower or versa climber.”

Essentially, it is the exact same type of training, with an added element of even further intensity. This type of training is supposed to be able to achieve the impossible: burn fat and build muscle at the same time. This is because it combines both strength and cardio, which, if combined with the right nutrition, makes it possible to do both at the same time.

There are a number of different ways to turn your HIT training into HDT. The first method is to keep your workload static but reduce the duration of your workout.

“If you’re going to do 10 sets of 10 reps for squats, you’re doing 100 total reps. For the sake of argument, let’s say you perform this workout in 40 minutes. If I tell you that you must complete that workout in 30 minutes, then that will call for a drastic increase in training density since I’m asking you to complete an identical amount of work in 25% less time.”

This is incredibly hard work and you will suffer. A second option, therefore, is to increase your workload, but keep your duration static. This is also a whole lot of hard work, because you will have to push yourself to do the same workout, but with heavier weights or higher intensity. You will certainly feel it the next day! However, some are now suggesting that the best way to actually implement HDT in your workout is to combine the two. Spend half of your workout doing the same in less time, and the second half of your workout doing the same, but with heavier weights or resistance. This way, you will have the best of both worlds, but be ready to suffer a lot.

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