NOTE: The Queen, King, and Ace are also part of the Intensity cards.
Workout intensity can be increased by working faster, working unbroken, working with heavier weight, etc.
For the level 1 deck of cards, the intensity options are:
- Cardio; moving unbroken for as long as possible at the same pace
- Strength; moving heavier weight
- Hypertrophy; moving heavier weight under longer tension
- FOR TIME; moving lighter weight as fast as possible
NOTE: For this deck of cards, the definitions and concepts of the following are kept simple.
Cardio
Try to keep moving at a pace without any or as little REST as possible. Use a lighter weight, or at least a weight that doesn’t cause fast muscular or cardiovascular fatigue, i.e., your choice of weight allows you to keep moving but it’s not easy.
Strength
Rest after each set or round of sets. Go heavier with the weight. Your goal is to keep increasing your weight over a period of time but be able to perform each rep with good form and technique and under full control. Your weight should not be so heavy that your form and technique goes and/or you get injured.
Hypertrophy
Complete each rep as slowly as possible both up and down. Use a heavier weight. The goal is to remain under tension for as long as possible (muscles contracted), and the slower you perform your non-ballistic (Swing, Cleans, etc.) exercises, the more success you will achieve.
FOR TIME
Complete the work as fast as possible. Use a lighter weight. Contrary to the intensity “Cardio”, this can be done at high-intensity intervals, i.e. you go as fast as you can but then you need a few seconds to get the heart rate down and catch your breath.