The evolution:
1st)
1rm deadlift in 15 mins
next)
kb wounded bear crawl down+
kb farmer carry back
(max laps in 15 mins)
finally)
max box jump in 5 mins+
max jump squat in 5 mins
This journal article, taken from the U.S. National Library of Medicine National Institutes of Health, substantiates EFC's second concept. One of many. The words that follow are not mine, but I think it is sometimes imperative to see some data.
Extremely short duration high intensity interval training substantially improves insulin action .......
Babraj JA, Vollaard NB, Keast C, Guppy FM, Cottrell G, Timmons JA.
Translational Biomedicine, School of Engineering and Physical Sciences, Heriot-Watt University Edinburgh, Scotland, UK. j.babraj@hw.ac.uk
BACKGROUND: Traditional high volume aerobic exercise training reduces cardiovascular and metabolic disease risk but involves a substantial time commitment. Extremely low volume high-intensity interval training (HIT) has recently been demonstrated to produce improvements to aerobic function, but it is unknown whether HIT has the capacity to improve insulin action and hence glycemic control. METHODS: Sixteen young men (age: 21 +/- 2 y; BMI: 23.7 +/- 3.1 kg x m-2; VO2peak: 48 +/- 9 ml x kg-1 x min-1) performed 2 weeks of supervised HIT comprising of a total of 15 min of exercise (6 sessions; 4-6 x 30-s cycle sprints per session). Aerobic performance (250-kJ self-paced cycling time trial), and glucose, insulin and NEFA responses to a 75-g oral glucose load (oral glucose tolerance test; OGTT) were determined before and after training. RESULTS: Following 2 weeks of HIT, the area under the plasma glucose, insulin and NEFA concentration-time curves were all reduced (12%, 37%, 26% respectively, all P < 0.001). Fasting plasma insulin and glucose concentrations remained unchanged, but there was a tendency for reduced fasting plasma NEFA concentrations post-training (pre: 350 +/- 36 v post: 290 +/- 39 micromol x l-1, P = 0.058). Insulin sensitivity, as measured by the Cederholm index, was improved by 23% (P < 0.01), while aerobic cycling performance improved by approximately 6% (P < 0.01). CONCLUSION: The efficacy of a high intensity exercise protocol, involving only ~250 kcal of work each week, to substantially improve insulin action in young sedentary subjects is remarkable. This novel time-efficient training paradigm can be used as a strategy to reduce metabolic risk factors in young and middle aged sedentary populations who otherwise would not adhere to time consuming traditional aerobic exercise regimes.
What does it mean? Leave it on the floor, stay focused, push, walk away.
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Be smart. This is dangerous physical training. The evolutions (daily workouts) on this site are completed under professional and well educated supervision. This blog is intended to inspire and chart the growth of our clientele, it is not intended in any way to be a suggested workout plan for any person who is not under our direct supervision and guidance. Should you choose to do any of the evolutions or movements on this site you do so at your own risk. EFC (Extreme Fitness Concepts) is not responsible for any negative consequence you may encounter as a result of your choosing to do this intense form of physical activity.
Extreme Fitness Concepts
Extreme Fitness Concepts (EFC) is a fitness ideology that combines multiple energy systems in a short durational high intensity training session to create a superior level of balanced fitness. Psychology is a key factor in EFC training as breaking through mental plateaus is essential to complete the day’s evolution. We train minds. We train the spirit. We develop philosophies and test them daily. Through physical exhaustion we seek the higher self.
The Energy Systems:
strength, speed, power, endurance, philosophy, spirit.
The Movements:
Olympic lifts, Power lifts, Kettlebell movements, Sandbag training, Bodyweight movements, and improvised object implementation.
The Evolution:
An EFC session is known as an evolution. After your session, you are not the same person that you were prior to it. Therefore, you have evolved in some way, however subtle it may be. An EFC evolution can lasts between a few minutes to an hour. It is essential that the session is treated like an event. Start with a goal and race for it. A typical evolution leads to full systemic overload. The heart of the evolution is the goal orientated completion of a task working against personal bests.
Attention to the less creative
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1 comment:
One rep max deadlift: 315 lbs. Might've had another 10 or 20 lbs in me, but wasted to much time being overcautious in building up the weight. Still, a new personal best on deadlifts for me, so that's good.
Wounded bear crawl + farmer carry: 3 reps, plus a very little bit into the fourth bear crawl. Considering the last two times they've come up, I had trouble doing them at all, I felt good about being able to manage any complete rounds at all. Also was great to push myself on the weight (44 lbs per hand) even if it was at the expense of speed.
Jumping insanity: 94 box jumps (small box) 61 jump squats. The first part was really easy. Gonna try and practice using the medium box for future madnesses, though, after 94 of those, the jump squats were absolute murder, my legs are still going nuts every time I climb a flight of stairs.
All in all, I felt really good about my performance tonight, especially on those woundedbear crawl.s May not hav been fast, but still definitely a sign of improvement.
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