Endurance is the ability to maintain physical work over a sustained period of time. Endurance or volume training helps improve cardiovascular, muscular and ventilatory endurance during aerobic or anaerobic activity.

Cardiovascular endurance is a major priority for all athletes. Essentially, it is how efficient your heart is. The heart controls oxygen flow to your body’s muscles, resulting in a direct impact on both endurance and strength based performance.

Muscular endurance refers to your muscles’ ability to contract repeatedly over a sustained period of time and resist fatigue. Muscular endurance helps an athlete work harder for a longer period of time.

Specific benefits from Endurance Training include:

• Increased energy levels
• Increase in efficient cardiovascular function
• Improved mental focus
• Increased immunity
• Increased bone density
• Increased metabolism

Strength training is a type of physical activity that specializes in the use of bodyweight or external resistance to induce muscular contraction to build the strength, anaerobic endurance, efficiency, and size of skeletal muscles.

Muscular strength is different from muscular endurance. Strength is a measure of how much force your muscles can exert, while endurance is the measure of the duration of time a muscle can maintain tension, or force.

Specific benefits from Strength Training include:

• Decreased body fat
• Decreased stress levels
• Increased immunity
• Increased bone density
• Increased metabolism
• Increased self-esteem
• Increased strength

Enhanced motor control Strength building leads to improved mental and physical stamina enabling one to endure the challenges of on-the-go everyday living.

Speed is work/time. The ability to produce a maximal amount of work in minimal amounts of time requires speed or power. Speed can enhance reaction time, motor unit recruitment, strength, and muscular efficiency.

The speed or power workout involves numerous short bursts of work with low intensity output between each burst. Developing true speed or power requires maximal effort and focus.

Benefits from Speed and Power Training:

• Increased speed
• Increased work capacity
• Increased strength
• Enhanced motor unit recruitment
• Enhanced reaction time
• Enhanced hormonal activity

*Warm-up and Cool Down should be completed with the Surfing Motion

Developed by Dr. Izumi Tabata at Tokyo’s National Institute of Fitness and Sports to induce aerobic and anaerobic conditioning simultaneously, this workout has been widely adopted by the mixed martial arts community and fitness enthusiasts seeking to develop supreme fitness levels and physical development.

Specific benefits from Tabata include:

• Increased fat loss (increased metabolic rate = increased potential for fat loss)
• Increased conditioning and stamina
• Time saving and super-efficient (10 minutes including warm up)
• Increased ability to perform high intensity exercise
• Increased mental toughness due to the exercise intensity involved

Helpful tips:

• All-out effort during Interval I in each round
• Do nothing but breathe during Interval II, stick strictly to the 10 second rest period - NO LONGER
• Have a clock plainly visible (Helix® Monitor or Tabata timer available online)
• During the rest period, stay put, and breathe
• It's 4 minutes, it's not forever - although it will feel like it at the time
• This training is incredibly demanding, and as such should be treated
  with respect and performed at most 2-3 times a week with a day of
  recovery in between.

High Intensity Interval Training (HIIT) is a system of organizing cardiorespiratory training which calls for repeated bouts of short duration, high-intensity exercise intervals intermingled with periods of lower intensity intervals of active recovery.

On a 1-10 scale of perceived exertion, high intensity can be considered anything over an effort level of 7. When using max heart rate (MHR) as a guide, high intensity can be considered exercising above 80% of MHR. HIIT training calls for challenging work-rates such as sprints for short time frames lasting from thirty seconds to two minutes.

Specific benefits from HIIT include:

• Trains the body to become efficient at producing and using energy from the anaerobic energy system
• Trains the body to effectively remove metabolic waste from the muscles between the work intervals
• Provides an effective way to increase VO2 max without having to run for long distances or periods of time

Helpful tip:

• Due to the high level of intensity and the amount of time necessary
  to appropriately recover from the exercise session, it is recommended to do no more than two days of HIIT per week, allowing at least one full
  day of recovery between training sessions.