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