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We are all likely familiar with the 80:20 rule (Pareto principle); 80% of the effects come from 20% of the causes. How does this apply to athletic training?

High Intensity Training (HIT)

HIT first appeared in the 1970s as a new strength training ideal for body builders who had reached a peak capacity. This method is all about efficiency and studies show that it delivers strength gains ahead of other methods. 

Most weight training ideals maximize volume with multiple sets of multiple repetitions of a single exercise used to produce strength gains. These work well, especially for novice to intermediate athletes. But even for these beginners there is a more efficient way. HIT is not just for body builders any more!

What is HIT?

HIT workouts should be brief, infrequent, and intense. Focus is placed on technique, not volume. This translates into one 8-12 rep set to just about failure, then reducing the weight by 10-20%, or changing the exercise slightly, and continuing immediately for 4-6 reps. Only one set is necessary.

What this does is produce the same break-down build-up cycle as multiple sets for even greater numbers of muscle fibers. The result is up to a 25% strength increase over standard training. What's better is that it takes less time! Because of it's intense nature, longer periods of rest and recovery are used to rebuild muscle fiber. An hour volume routine can be accomplished in 26 minutes using HIT. And the 3-4 times per week necessary on a volume routine becomes 2 sessions with HIT. In essence 4 hours of volume work can be duplicated in less than one hour using HIT.

Because of the way HIT addresses technique, intensity, volume and recovery it causes fewer injuries, and helps prevent injury as well.

80:20 is right on here, greater results in much less time.