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Workout

Iron Fitness Singapore Conjugate Training System?are designed to include functional movements in various patterns executed at a high intensity level. Each session?trains different physical skills ranging from endurance, stamina, strength, flexibility and power. As a result, IFSG training vary in length according to the overall goal of the exercise. Some training?are performed with a specific number of repetitions as fast as possible while others are limited to 10 to 30 minutes.

Power

Iron Fitness Singapore Dynamic Strength training?designed to train speed, strength and power include major lifts such as back squats, deadlifts and presses along with other movements, like pushups, pullups and situps. During these workouts, the goal is to use the prescribed weight and complete the prescribed number of rounds and repetitions as fast as possible, creating the most amount of power.

Conditioning

Iron Fitness Singapore Ultimate Conditioning provide an essential training component to the performance pyramid. Commonly referred to as ?cardio? by other fitness enthusiasts, IFSG?Ultimate Conditioning?training?include cycling, running, swimming and rowing. The goal of the Ultimate Conditioning??workouts is to complete the workout as fast as possible with most workouts lasting 20 to 40 minutes.

Intervals

Interval training is used in numerous IFSG training?and used extensively in the Ultimate Conditioning Club program to train marathon runners, cyclists and triathletes. A common interval used in IFSG training?is a ?tabata? that includes 20 seconds of work followed by 10 seconds of rest repeated for eight rounds. The goal of each 20 second segment is to perform as many repetitions as possible and then continue to perform that number for all eight rounds. IFSG training?incorporate the tabata interval into workouts that include rowing, pullups, pushups, situps and squats. A common tabata and interval workout lasts between four and 20 minutes depending on the number of exercises.

AMRAP

AMRAP workouts – As Many Repetitions, or Rounds, As Possible – are common IFSG training?that have a defined time limit. The AMRAP workouts vary in length from seven to 20 minutes with the goal of performing as many repetitions or rounds as possible within the given time frame. Most AMRAP workouts include two to four exercises that you repeat over and over until time runs out.

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