The ‘Why’ of Interval Weight Training

What is Interval Weight Training (IWT)?

IWT is a highly sophisticated and effective means of multi-variable cross-training to optimise performance in a wide variety of sports. Through the proper selection and manipulation of intensity, we can achieve high levels of total athletic fitness.

Why do we start the week with an IWT session?

It’s simple, yet important. Monday is when we are rested and recovered from the training of the previous week, we can handle the intensity and volume that are the requirements of this session. The movements can be complex, and we expect the max efforts to be just that, our all-out best. We can produce better performances when we are well-rested. It’s also a great way to set our intention for the week, these sessions keep us honest, they challenge us to set the bar high.

What does an IWT session look like?

We generally take a strength or power movement, followed by an anaerobic or aerobic interval, anywhere between 30 seconds to 3 minutes in duration. It’s usually two main sets of three rounds with a supplementary set to finish. Depending on the cycle of training or the aim of the session, we assign the appropriate rest ratio.

Kev Toonen