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Interval Training Overview


If you haven’t already, I recommend that you  incorporate “interval training” into your combative workouts.

Interval training involves short, intense bursts of high-intensity  exertion followed by lower intensity periods of recovery.

It’s a perfect training protocol for your heavy bag training,  focus mitt sessions or kettlebell circuits.

Interval training is an effective way to build your stamina, burn body fat and simulate the type of “blitz and recover” performance required in a combative or self-defense situation.

I’ll be writing more about interval training in future blog posts, but in the meantime, I came across this informative “info-graphic” for you to take a look at.

If you’re a visual learner like I am, you’ll benefit from this overview which captures the key concepts of interval training.


The Complete Guide to Interval Training

Interval Timer Recommendation:

If you’re interested in incorporating interval training into your workouts, you’ll need a timer of some kind.  I’ve tried several options, including apps on my iPhone, but keep coming back to my Gymboss Timer.

Not only does the Gymboss do an excellent job of timing your work-to-rest intervals, I’m much more comfortable banging around with a $20 Gymboss than running the risk of damaging my $500 smart phone.

I use my Gymboss almost every day and it’s never failed me…  If you’re interested in getting a Gymboss for your own workouts here is a link to their website.

About Randy LaHaie

I’m the founder of “Protective Strategies,” a training and consulting company providing self-defense and combative fitness solutions to law enforcement, high-risk professionals and private citizens since 1994. I am a retired police officer, court-declared expert in use-of-force and critical incident performance, and a life-long student of self-defense and combative fitness. “My Thing” is to help people incorporate functional and minimalist workout strategies to improve their health, fitness and personal safety.

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  • rob doore

    that was a good blog randy i enjoyed that im gonna do some turbulance training with my bodylastics bands and do the step board or bike in between each set,ive done this type of training before and it is very taxing but rewardable,maybe if your a beginner start with only 20-30 seconds of cardio between sets and maybe 20-30 minutes workout time.

    • I’m glad you enjoyed the post Rob… thanks for your input… Like I said when I opened the post… I’ll be writing more about interval training specific to combative drills… Thanks for your comment.

  • Bill Rush

    Great post Randy. I’m on it with my thursday night crew. We were already doing something similar, but the timing protocols will put more focus on our boxing training. Thanks for that.

    • Glad you liked the post Bill… Let me know how your training sessions go…

  • markie x.

    Hi Randy,
    Great info-graphic. You definitely deserve to be more widely cited/linked. thanks again. markie x

    • Thanks Markie… I’m glad you liked the graphic… although I can’t take credit for it… I came across it and thought that it was pertinent to the blog. I’ll be writing more about interval training in future posts. Thanks for the comment.

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