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How to Use Interval Weight Training to Increase Your Cardio and Strength

Interval weight training will help you keep the quality of your reps high throughout the workout.

After pushing hard on a workout, probably the last few reps got sloppy and maybe it even left you vulnerable to injury. Follow this interval weight training method to increase your cardio and strength and not sacrifice the quality of your reps.

This interval weight training was designed by Marcus Filly, a CrossFit athlete that has developed a form of training that combines CrossFit style workouts with his method of “Functional Bodybuilding.”

In less than an hour, you will have a warm-up with a purpose, a strength training with high threshold aerobic work that will not burn you out, and a finisher to work on knee bulletproofing.

Watch an Interval Weight Training Session with Marcus Filly

Everything is also scalable and can be regressed to whatever fitness level you are at the moment. Take a lighter load or choose a less complex movement. Instead of the thruster, you can do a kettlebell squat. Instead of the deficit deadlift, you may do a normal deadlift or good morning, for example.

interval weight training


3 sets of:

  • 1 minute on bike
  • 10 seated dumbbell good morning
  • 10 Poliquin step-ups/leg

Adding a bit of weight within your warm-up will help you jump right into the next portion without needing to do too many warm-up sets once you transition into your interval weight training.

Workout 1 – Anterior Chain Emphasis

3 sets of:

  • 6 cyclist front squats
  • 12 kettlebell thrusters
  • 90 seconds on bike
  • Rest 2 minutes

The cyclist front squats are done by elevating your heels, which will emphasize the anterior chain of the legs.

If you pace it right, after the last set, you should feel like you do not want to do another one, but before that, you should feel like you can do one more set.

Your quads should be on fire by the end of this workout.

During the rest period, you can continue to move slowly your legs on the bike to clear the lactic acid. “Laying down now is not the move. Keep active,” Marcus Filly says.

Workout 2 – Posterior Chain Emphasis

3 sets of:

The added range of motion in the deficit deadlift helps you to work your end range strength, and flexibility while also getting a solid strength stimulus.

Doing the same movement in the second exercise, but with a different load and a different range of motion, it helps target different parts of the posterior chain.

Hamstrings should get hot at the end of the workout.

Workout 3 – Strength Balance Finisher

3 sets of:

  • Nordic Hamstring curls
  • Reverse Nordics

“I never like to end a workout at max intensity. The brain needs to slow down and consolidate some of the motor outputs with slowing down and controlling some exercises.”

This is a finisher that works a joint-specific balance from front to back and it bulletproofs your knees.

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