OnFitness Magazine - September/October 2017 - 61

reached more quickly and more
frequently, exponentiating results.
The why
The idea behind doing the 1minute rep protocol is to eliminate
the " pacing " effect and encourage a
client to push harder to failure
several times throughout the
minute.
This way of training
incorporates the rest-based training
concept, created by certified
strength and conditioning
specialists Jade Teta and Keoni
Teta. Rest-based training allows for
a trainee to take rest at liberty, first
pushing as hard as possible, and
then resting as long as necessary
before going again.
So a 1-minute rep exercise
might look like this: rep out leg
presses for 25 seconds, reach
failure, then rack weight and rest 5
seconds. When ready, rep out
presses again for another 1 to 5

seconds, reach failure, rack weight
and rest another 8 seconds. When
ready, resume reps to finish up the
last 7 seconds. Rack weight and
then time begins immediately for
the next movement in the circuit,
whether the trainee is ready or not.
They can rest until they are ready
to go.
Each time trainees rest within
the minute, it is because they have
reached mechanical or metabolic
failure and had to stop. There is no
pacing effect at all, only pushing
hard or resting.
This technique is
psychologically more satisfying
since it gives the power over to the
trainees to rest at will, but it also
encourages them to push as hard as
possible to " earn " the rest. They
can rest as often and for as long as
they need to until they are ready to
push with the same intensity again.
Burn fat, build muscle
The 1-minute rep range is a perfect
protocol to incorporate into a fatburning, muscle-building regimen
because it maximizes all the
necessary key factors.
First, it is a high-volume
workout. The mid-range number of
reps completed during 1 minute
using the rest-based approach will
increase blood volume to the
working muscle, eliciting a good
pump, which has been shown in
research to increase muscle crosssection length. The amount of
weight used is moderate: light
enough to complete the necessary
mid-range number of reps needed
for hypertrophy, but heavy enough
to elicit failure multiple times
within the minute.
Second, it is a fast-paced
workout with exercises done backto-back and rest taken only as
needed. This is essentially " interval
weight training. " The heart rate
spikes up and down throughout,
and a significant amount of
breathlessness occurs.
The trainee achieves burning in
the muscles frequently, causing the
release of fat-burning hormones
such as lactate, testosterone and
growth hormone, driving the
metabolism up.
The 1-minute workout
successfully merges the power of
hypertrophy with the best fat-loss
training techniques available.
Incorporate this 25-minute,
full-body 1-minute protocol 2-3
times per week, and begin to reap
the physique benefits of some of
the fittest athletes out there. Z

Hypoxic
training
The most effective way
to increase your body's
efficiency when briefly
starved of oxygen is
hypoxic training. This
involves swimming or
otherwise exercising in
short bursts while
holding your breath.
Rock-running
underwater is a form of
hypoxic training. The
ocean has supplied us
with a great measuring
device for underwater
hypoxic training; it's
called swell. Using
swell intervals to time
yourself underwater
puts you in touch with
the sea's rhythms and
provides a good
discipline.

5 7 W W W. O N F I T N E S S M A G . C O M | V O L 1 8 N O 2 | 2 0 1 7

more times through. Then begin
another circuit with new exercises.
The above circuit is very
targeted for the legs, mainly the
glutes and quads. To make it even
more directed and difficult,
eliminate the third exercise. The
circuit will then consist of only 2
exercises and will generate muscle
failure more quickly.
To make the circuit less
targeted, add a fourth exercise and
incorporate both upper and lower
body movements in the same
circuit. This less targeted approach
will decrease the frequency of
failure, but will elicit a stronger
cardiovascular response instead.
Some of the best exercises to
incorporate into this protocol are
plyometric movements such as
squat jumps and burpees. Jumping
movements require power and
recruit many type II muscle fibers,
which tire more quickly. The
emphasis is on intensity. Failure is
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OnFitness Magazine - September/October 2017

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