IWT (Interval Weight Training)

IWT
created by Pat O'Shea --- (a)n IWT session involves a set of 8-12 reps of an "athletic lift" immediately chased with two minutes of free aerobic exercise @ 90-95% of capacity, followed by two minutes of rest. This is repeated for a total of three sets after which the athlete is rewarded with a 5-minute break. The first phase is repeated though the lift and the free exercise are changed. Recovery periods are the same. Phase three involves a circuit of complementary movements, often using bodyweight, with 4-12 reps and 3-10 rounds. IWT workouts may be scaled toward a particular fitness characteristic. For an endurance emphasis we increase the duration of the free exercise period to three minutes and reduce the rest period, all lifts are done with lighter loads and higher reps. To focus on power development we increase loads for the athletic lifts and reduce the reps, scale back the chasing aerobic exercise period (sometimes) and increase the rest periods to ensure "full" recovery.

Augmented Eccentric Loading
This is a type of over-training much like sprinting downhills (overspeed training). There are two parts to a jump (plyometric movement). The concentric movement is what happens when you squat down. The pause between the descent (concentric) and the ascent (eccentric) is known as the period of amortization. Then you begin the explosive, upward, eccentric movement.
The purpose of this type of plyometric training is to help break through their plateau. This is a type of plyometric training that is designed for a better conditioned athlete and not for beginners.

Hold 10-20lb weights in both hands. Rapidly squat down and while at the bottom drop the weights to the ground and explode up and onto the plyometric box

Warm-up
2x10 Leg Swings (both legs)
2x10 Shoulder Dislocates + PVC Figure 8's
5min AirDyne

WORK
Interval Weight Trainin (IWT)
10x Bench Press @ 50% +
90 sec Burpee or Rope Pull @ 40# +
2 min Rest
10x Bench Press @ 60%
90 sec Burpee or Rope Pull @ 40# +
2 min Rest
8x Bench Press @ 70% +
90 sec Burpee or Rope Pull @ 40# +
2 min Rest
8x Bench Press @ 75% +
90 sec Burpee or Rope Pull @ 40# +


Augmented Eccentric Loading
8x3 Box Jump --- 36" box