When I observe personal trainers straying away from the basic principles of High Intensity Training to participate in a training style with “explosive and ballistic movements”, I wonder what their goals are for the trainees. The personal trainers claim that if they train in this fashion, the trainees will be more powerful and quicker in their sport or recreation activity, but I question at what bodily risks?
If you want to avoid bodily injury during High Intensity Training, beware of the following 3 exercises and avoid them like the plague if your trainer suggests that you perform them “explosively”:
1. High Pulls (Barbell)
2. Power Cleans (Barbell)
3. Jump Squats (Barbells & Dumbbells)
Training in an explosive, fast manner is not ideal for building strength and has no place in your High Intensity Strength Training Program. Explosive training will ultimately cause injury to your joints, tendons & ligaments, and bones & muscles. It is not just a matter of if but when!
A competitive weight-lifter is required to train in an explosive manner and (he or she) better beware of the risks of injury associated with that style of training. However, most of us are not competitive weight-lifters so our goals should be to perform High Intensity Training to maximize the benefits in the safest and most effective manner in the least amount of time in order to avoid the risk of injury!
No one really knows the optimal speed of High Intensity Training for the best results but I do know one thing-when it comes to High Intensity Training, when in doubt, slow it down and save a visit to the Orthopedic Surgeon.
Tags: high intensity training
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