Your Bet­ter Body Plan

The RIPT work­out blends sci­ence and sweat to cre­ate a stronger, fit­ter and leaner ver­sion of you

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TRENDS MAY COME AND GO, BUT WHEN IT comes to stay­ing power, noth­ing beats proper re­search and rig­or­ous test­ing. The hal­lowed Sports Sci­ence In­sti­tute of South Africa is world-renowned for both – and they’ve been qui­etly for­mu­lat­ing and test­ing their own break­through fit­ness for­mula. RIPT (Re­searched In­no­va­tive Per­for­mance Train­ing) har­nesses HIIT (High In­ten­sity In­ter­val Train­ing) – that’s a lot of acronyms to throw around, but a num­ber of stud­ies have proven how ef­fec­tive HIIT is in pro­vid­ing to­tal-body con­di­tion­ing.

HIIT is some­thing that’s taken off in the fit­ness world – and it’s the se­cret weapon of func­tional train­ing fa­cil­i­ties, CrossFit boxes and boot camps. SSISA and their fa­mous High Per­for­mance Cen­tre wanted their own pro­gramme, but their fo­cus was on us­ing a sci­en­tific and safe methodology. For ex­am­ple, all the com­plex ex­er­cises such as the Olympic lifts are done first (af­ter the warm-up) while you’re still fresh to avoid the risk of in­jury due to fa­tigue. Then it’s onto the con­di­tion­ing sec­tion and the fin­isher. Not only does this rou­tine en­sure bet­ter gains – it also means a heav­ily re­duced in­jury risk. Sound good? Then this plan is for you.


The num­ber of weekly ses­sions de­pends on your fit­ness level, but you should aim for 3 to 4 ses­sions, with a day of re­cov­ery be­tween each. RIPT ses­sions are bro­ken down into the fol­low­ing parts and fol­low this or­der:

1. Warm-Up low-in­ten­sity car­dio ac­tiv­ity and move­ment prepa­ra­tion (dy­namic flex­i­bil­ity) and foam rolling

2. Pre-Ha­bil­i­ta­tion In­jury preven­tion ex­er­cises 3. Lift­ing Prepa­ra­tion

4. Meta­bolic Con­di­tion­ing This sec­tion uses HIIT methodology: in­ter­val-type train­ing to max­imise fit­ness ben­e­fits in the short­est time

5. Fin­isher A fi­nal chal­leng­ing ac­tiv­ity to fin­ish off the ses­sion 6. Cool Down A short pe­riod of ac­tive re­cov­ery and static stretch­ing

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