BEST PRACTICES

Giving your all requires a specific approach. Use these parameters to make sure your effort pays off

KEEP INTENSITY MODERATE

Maintain an effort level of 50% to 60% of your max, especially when performing weighted movements, says Wilson. This intensity sweet spot ensures that you can still move with the explosive speed needed to reap some true benefits.

MIND YOUR REPS

You can’t push yourself into fatigue (or bad form) and still develop some power, so Wilson recommends that you stick to about six reps – or roughly 10 seconds of work time.

REST, REST, REST

In order to maintain your peak output, you’ve also got to take active recovery seriously. A work-to-rest ratio of one to five ensures that you can bounce back. For example, if you work for 10 seconds, rest for 50.