Tip of the Month -- Jan. 2006 

High Intensity Training vs. Power Training

By Matthew A. Golchin

HIT (high intensity training) entails exercise that is brief, hard, and infrequent.  It involves maximal muscular effort to achieve momentary muscle failure at which point another rep is impossible.  Generally, one set is considered sufficient for each exercise.  According to research conducted by Bill Ebben and Chris Simez; this system is pro-machine, pro bodybuilding with techniques such as eccentrics, partial reps, isometrics, manual resistance, and slow muscle actions, argues against concepts of biomechanics and velocity specificity and the “Transfer of Training”, movements are anti-weightlifting (snatch, clean and jerk and variations), anti- plyometrics and anti-dynamic/ballistic training, and the programs are non-periodized. 

The history of HIT dates back to its pinnacle during the Nautilus craze of the 70’s when Aurthur Jones teamed up with scientist Ellington Darden to promote the training system.  Famed bodybuilder, Mike Menztner, created his own version of HIT called “Heavy Duty HIT”, which widely popularized the training philosophy.  The original training guidelines were set forth in 1984 by Darden, but have evolved over the years to offer programs that are varied, but still maintain much of the same philosophy.

The basis for power training is to teach the body to produce force (strength) as quickly as possible, which transfers well to most sports in terms of type of movement required.  You should be familiar by now with many of the Olympic lifts, Plyometric exercises, and Ballistic weight exercises that form the backbone of Power Training.  Olympic lifts involve high power outputs, high rates of force production and increases in muscular coordination of whole-body movements, such as the combined ankle, knee, and hip extension associated with the Power Clean.  Plyometric exercises promote high movement speed, fast twitch fiber recruitment and elastic tendon energy release.  Ballistic weight exercises are very useful for developing high power in specific areas of the body (arm extension power with bench press throws) and will result in high rates of force production and muscle activity in the specific muscles involved.  Power movements use a low rep range (3-5) with adequate rest in between sets necessary to replenish the primary energy system (ATP-PC) used to produce the quick and explosive movements that make up the set.

So, HIT appears to be good for quick workouts if you’re crunched for time and serves as good variation to whatever training protocol you’re currently working with.  However, HIT does not transfer well to sport, which makes it undesirable for the sport-specific athlete.

Works Cited

NSCA Website

Research by Bill Ebben and Chris Simez