Ralf & Zaden
Ralf
Zaden, I've been going over our latest training data and thinking we could really push past the current plateau—what if we add a high‑intensity interval phase to blast both strength and stamina?
Zaden
Sounds good, but only if you’re ready to put in the extra time and effort. Let’s map out a strict HIIT plan that hits every muscle group hard, then push it with intervals that demand maximum effort. No excuses, just results.
Ralf
Got it. Here’s the plan—every session 45 minutes, split into three blocks: 10 minutes warm‑up, 25 minutes HIIT, 10 minutes cool‑down. In the HIIT block we hit the same four circuits on each day.
Circuit 1: Squat jumps, push‑ups, burpees, mountain climbers – 40 seconds on, 20 seconds rest.
Circuit 2: Deadlift (heavy bar), plank shoulder taps, box jumps, high‑knee sprints – 40/20.
Circuit 3: Kettlebell swings, pull‑ups, lunges, battle‑rope waves – 40/20.
Circuit 4: Overhead press, Russian twists, sled pushes, sled pulls – 40/20.
Three days a week—Monday, Wednesday, Friday. Two days rest or light active recovery. If we stay disciplined, we’ll see the gains. No excuses. Let's get to work.
Zaden
Nice plan—clear, hard, and focused. Just keep an eye on form, especially the heavy lifts, and track how your body feels. If you hit pain, dial it back before the gains disappear. Stick to it, push hard, and let the results speak. No excuses. Let's crush it.
Ralf
Right. I'll keep the form tight, watch the loads, and log the reps. We'll push hard, stay focused, and let the results show. No excuses. Let's crush it.
Zaden
Sounds like the right mindset. Make sure the logs are detailed—date, weight, reps, RPE. We’ll review every week, tweak if we hit a wall, keep the momentum. Ready when you are. No excuses. Let's get moving.