The ChronoIntensity Workout

by Tyler Hass

This month's workout is based on the Russian Paratrooper fitness test (see Pavel's newsletter #7) The key idea of this article is to use time as the constant in the workout, with reps and intensity as the variable. This is different than Density Training, though, because that is based on the rest period and fixed rep counts. This workout is based upon the length of each set according to time.
Starting with your weaker arm, perform a set of snatches for 1 minute. Take note of how many reps you completed.
Rest for 3 minutes, then perform a set of snatches for 1 minute with your strong arm. Again, take note of how many reps you completed. Is there a major strength deficit between your two arms?
Take another 3 minutes of rest.
Now perform another set of snatches. In this set you will go for 1 minute, but you will switch hands after 30 seconds. Be sure to switch hands smoothly at the bottom. You might practice the switch before trying this part of the drill. The trick is just to take an extra swing up to about hip level and then change hands there.
Now you will do 3 more cycles of this sequence. Snatch for 30 seconds with your weak arm. Rest for 1 minute. Snatch for 30 seconds with your strong arm.
This workout takes approximately 20 minutes, 6 of which will be actual work. I would not advocate doing this workout more than once a week, because it is very demanding.
Training with many sets of 5 or less is an awesome and safe way to train, but you will not develop a good high-rep groove. This workout is excellent for people with high-rep aspirations, but who train in a low rep format. You will establish your groove on high-reps, discover an efficient tempo, and build up your endurance.
You can manipulate the variables of this workout for some interesting effects. An obvious one is changing the exercise, clean and jerks work pretty well. Another way is to decrease the rest periods in the final 3 cycles. You can also add more cycles at the end or skip them completely, depending on your training goals. Another evil variation is to perform the third set with two Kettlebells. This way you eliminate the switch, but you might also eliminate your lunch!
You can extend the sets to 2 minutes, 3 minutes and beyond if you really want to push the limits of cardio. However, to do this, you will have to use a lighter weight than what you would use for the one minute sets. I like to stick with one minute because it is more explosive.
Experiment with this workout and keep track of your progress. This workout is more conceptual than concrete, so experiment with time and density as training variables. It makes for an interesting change from conventional training methods. Good luck and don't forget to keep a bucket nearby.