How to Develop Power Out of the Hole
How to Develop Power Out of the Hole
There are many ways to develop power out of the hole. You could do what most lifters do and just go straight into it. Or you could use different methods which will allow you to get stronger while developing your overall strength.
There are two main types of power training: high intensity (HIIT) and low intensity (LII). High Intensity Training involves using very short bursts of energy for a long period of time. LII means Low Intensity Interval Training. HIIT is great for building muscle mass and increasing strength quickly, but it doesn’t give you the endurance needed to sustain a heavy weight for extended periods of time.
The reason why some people don’t like HIIT is because they feel exhausted after doing them too much or they have sore muscles afterwards. If you’re not used to lifting weights, then it’s easy to overdo these workouts and end up hurting yourself. However, if you’ve been lifting weights regularly for awhile, then you may need to increase the amount of time under tension.
Low Intensity Interval Training (LITT) is a better way to train your body and make gains. It allows you to lift heavier weights with less recovery time than HIIT does. LITT is often referred to as “cardio” since it consists of intervals where you rest between sets.
Your heart rate is elevated during these training sessions and you can burn more calories than you would with HIIT. These types of workouts help increase the size of your muscles and develop more strength.
However, it takes quite a while to recover from LITT so you can’t do them too often. If you work out every day of the week, then your body will never have time to heal. You’ll end up feeling fatigued and not making any muscle gains.
It’s best to work out every other day with at least one day of rest in between workouts. Also, don’t worry if your muscles feel a bit sore after the first few times you do this. As long as you’re taking the proper supplements and eating enough healthy food, your muscles should feel better after the 2nd or 3rd time.
Some people may not have access to a gym or have the necessary equipment for these types of exercises. Don’t worry; you can still do some of these movements at home or wherever you may be. Jumping jacks, pushups, sit-ups and planks are all good ways to build up your strength.
You can do these anywhere since you won’t need any equipment.
Lifting weights should be fun and not some chore that makes you dread going to the gym. If you start feeling tired of a certain movement then try something new. As long as you’re challenging yourself and constantly striving to improve, then you won’t get bored.
The more you do, the more results you’ll see.
Once you’ve started to get into shape and can do a lot of these movements with ease, then it’s time to move on to the next level. By this point, you should have a good idea of which movements are your favorites and which ones you need to work on. Make a note of this so you can keep track of your progress.
If you need to take a break from the gym for a week or two, then don’t worry about it. Your body needs time to rest anyway.
If you can, try to cycle between different types of workouts to keep things interesting. For example, if you do mostly LII workouts for several weeks, then you may need to follow that up with some HIIT sessions. It all depends on your preference and what your goal is.
For the most part, you should be able to interchange any of these workouts as you see fit. The only thing that may change is the amount of sets and reps. This depends on your preference, but I would start out slow since some of these movements can be a little more intense than you’re probably used to.
If you ever feel any significant pain while performing any of these exercises, then stop immediately. There’s no reason to hurt yourself.
Your First Workout
(Assuming you can already do all the basic movements)
Warmup – Jump Rope – 3 minutes
Full-Body Dynamic Stretches – 5 minutes
5 Minutes of Jumping Jacks – 50 reps
5 Minutes of Body Weight Squats – 50 reps
5 Minutes of Body Weight Lunges – 50 reps (each leg)
5 Minutes of Push-Ups – 50 reps
You’re Done! (Or you can continue if you’re up for the challenge!)
30 Minutes Interval Training:
1 Minute of Jumping Jacks – 20 reps
1 Minute of Body Weight Squats – 20 reps
1 Minute of Push-Ups – 20 reps
1 Minute of Sit-Ups – 20 reps
*Repeat cycle 5 times and finish off with a 5 minute cool down of jumping jacks, then stretching.
Listen to your body. If you’re feeling pain in any particular area, then rest or switch up the movement within the next few days. You may also want to stretch beforehand in order to prevent injury.
Stick with it! It’s very easy to quit when you first start out, but if you stick with it, you’ll be seeing results!
You don’t have to do all the exercises above in 1 workout. You can easily split it up so that you do some everyday. If possible, try to do something every day.
You can also switch up the order in which you do these exercises in order to prevent getting bored.
If you’re still a little weak in any particular area, then spend a little more time working on that exercise, but keep the repetitions low. For example, if you’re still struggling to do a push-up, then spend more time doing fewer pushups. Once you get a little stronger, then aim to do more reps.
Always try to challenge yourself just outside of your comfort zone.
If you’re ready for even more of a challenge, then try adding weights into the mix or find an exercise that works the same movement pattern.
If you’re looking for a good, fun workout that mixes things up every now and then, then this is definitely it.
Remember to really listen to your body and take breaks if you need to. Your body will naturally get stronger as you keep up with these workouts, so it’s all about finding that balance between pushing yourself and taking it too far.
Feel free to leave comments or suggestions on how I can improve this.
Sources & references used in this article:
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- Hole coupling resonator for free electron lasers (M Xie, KJ Kim – Nuclear Instruments and Methods in Physics Research …, 1991 – Elsevier)
- Climbing out of the Hole: Sunsets, Subjective Value, the Environment, and the English Common Law (J Morris – Fordham Envtl. LJ, 2002 – HeinOnline)
- Public Services and Financial Austerity: Getting Out of the Hole? (R Latham, M Prowle – 2011 – books.google.com)
- Drilling practices and sweep selection for efficient hole cleaning in deviated wellbores (DJ Power, C Hight, D Weisinger, C Rimer – IADC/SPE Asia Pacific …, 2000 – onepetro.org)