Thursday, March 17th, 2011

When most folks hear the words “St Patrick’s Day,” they may think of Irish celebrations and green beer!

“In a study, scientists reported that drinking beer can be good for the liver. I’m sorry, did I say ’scientists’? I meant Irish people.”

-Tina Fey (comedian)

Well my days of spring break partying and drinking green beer are long gone! So instead I’ll probably celebrate with green eggs and ham with my 3-yr old daughter (which goes right along with my lower carb nutrition plan!)

And I’m also celebrating St Patty’s Day this week with the special ladder interval soundtracks Workout Muse has put together. These include some pretty cool Irish Rock music to really get you in the celebration mood!

If you’re not familiar, ladder intervals are traditionally an incremental change in the prescribed repetitions from set to set.

An ascending ladder is where the length of the work period incrementally builds from set to set. A descending ladder is where the work period incrementally declines from set to set.

The Workout Muse St Patty’s Day product includes 2 workout mp3 soundtracks:

1.) Descending Ladders Superset- You alternate between 2 exercises in descending 60-50-40-30-20 and 10-second work periods with a brief 10-second transition between exercises. 10 total minutes

2.) Ascending Ladders Superset- You alternate between 2 exercises in ascending 10-20-30-40-50 and 60-second work periods with a brief 10-second transition between exercises. 10 total minutes

You notice that these tracks are for a 2-exercise superset workout.

If you’ve been around for awhile then you’re probably familiar with super setting. A superset is simply when you perform two exercises back to back with virtually no rest in between the exercises.

Sounds pretty simple right?

But don’t get fooled by the simplicity. Supersets are a proven technique for increasing the intensity of your workouts big-time! And performing ladder interval supersets can really get it going!

One of my favorite type of supersets is a push-pull superset alternating between an upper body pushing exercise and an upper body pulling exercise.

Below is a video clip where I’m using the St Patty’s Day ascending ladder track while super setting resistance band pushups and resistance band high pulls. The black resistance band had me smoked by the time I got to the end of this workout!

Ladder intervals provide a unique challenge to your muscles due to the constant change in duration of work periods and exercise intensity. And supersets provide a quick and simple set up yet really overload your muscles to help create some killer results!

If your training program is getting a little stale, combining ladders and supersets can definitely help relieve any boredom. They’re great for keeping your workouts fun, fresh, and exciting and for busting through training plateaus.

PLUS, all proceeds from the sale of Saint Patty’s Day Ladder Intervals Tracks will go towards the relief efforts in Japan so please help support a good cause 😉

Start implementing these into your workouts and you won’t need the luck of the Irish to start seeing results!! lol

Clint Howard MS, Exercise Physiologist

Founder/Director, Tulsa Fitness Systems

Being Fit and Healthy Requires Commitment and Action!

Clint Howard, MS is the Founder/Director of Tulsa Fitness Systems located in Tulsa, Oklahoma. Clint holds a bachelors degree in Health & Exercise Science and a masters degree in Exercise Physiology, both from the University of Oklahoma. Clint is a certified personal trainer through the National Strength & Conditioning Association and American College of Sports Medicine and is also a Certified Boot Camp Instructor through the National Exercise & Sports Trainers Association.