“SIP” Workout #11 – Using the ‘HIRT’ Study to create a Training Protocol


**I Have decided to release some of my Premium Content during these trying COVID-19 ‘Stay in Place’ times – I know you may not have all these tools at your disposal but hopefully you get some ideas and can sub exercises. I will be posting LOTS of different protocols and exercises using TONS of different tools so keep tuning in!**

Today’s WOW is a new take on how we might play with our sets and reps. Try plugging in this type of rest-pause style of set into your regular routine – just use 1-2 sets per exercise and let the EPOC BURRRRRNNNNN!

*Be sure to click on the links below to see the Research Study Abstract and full article!




*EDIT* I say to rest 30 seconds before doing 1-2 more reps – should be 20 seconds



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Coach Dos is a sought after international speaker on a variety of conditioning topics such as Program Design, Cardio-Strength Training, Olympic Weightlifting applications, Sport-speed development, Explosive training, and CHAOS™ Speed Training. Coach Dos served as Director of Speed, Strength & Conditioning @ College of the Canyons in Santa Clarita, CA, a position he had held from 1999-2015. Coach Dos is also the 2006 recipient of the National Strength and Conditioning Association‘s prestigious Collegiate Strength and Conditioning Professional of the year for 2006. This award is given to the top collegiate strength coach in the country (as voted on by his peers). In addition to contributing to Men’s Health magazine on a regular basis, Coach Dos’ first book Men’s Health Power Training (Rodale Books) was released in July 2007 and become a world-wide best seller. His second book, Cardio Strength Training (Rodale Books) is also a best-seller.