High Intensity Continuous Training

My long time friend and special guest Mark McLaughlin of Performance Training Center joins the show to discuss how he trains his athletes and how to correctly perform the High Intensity Continuous Training Method to improve your conditioning. This is one of the most effective training methods out there that almost nobody knows about and it can produce dramatic results when peformed correctly. Check it out and let Mark show you how it’s done



  1. Joel – Ian (aka ‘Baltoe’) here. Can you post the protocol for the high intensity continuous training for the rower? Low RPM, but what intensity? PS – I am ‘connected’ out, so do not want to create any facebook page, thus unable to leave comment in box above.

    1. You have to have a rower where you can use a pretty decent level of resistance and then you have to pay close attention to technique, but it can definitely be done. Pull as hard and fast as you can on each rep and then be slower on the return. I’ve actually used it with the Versaclimber a lot and I like that a lot as well

  2. At the end, when they were proposing alternatives to the bike they mentioned step-ups or lunges, but then added that they were “brutal.” Can someone help me understand how this 5-20 on approach can be a recovery tool, “low” day option, and approach to rejuvenate even the day before a game (they said Thursdays prior to a HS game on Friday) and be brutal at the same time?

    1. You wouldn’t use those variations of HICT as a regeneration method, they are different than being on the bike because there is an eccentric load when doing step ups or lunges while there isn’t on the bike.

      1. What would you use the step up variations for and how would you work them into your programming? (I work with hockey players without much equipment and this could be a good option for us.) Since they are tough would they be used on a “high” load day?

  3. Wow. From reading the book, I had no idea on just how slow the rotation is on these. I see others below looking for alternatives to a bike, and it appears that it is better to leave the eccentric loading out, if possible. Could you drag a heavy sled very slowly? What about carrying a moderately heavy load up a hill, such as a farmer’s walk? For the upper body, you mention the Versaclimber. Could you slowly pull a rope with a moderately heavy load as well?

  4. I remember the book saying something like, “you should only be able to do 20-30 RPM, even if you’re trying very hard”. The subject in the video didn’t really look like he was exerting that much effort.

    What kind of HR range is ideal when doing HICT in this manner?

  5. What are the metabolic effects of training like this? Seems like a good way to NOT cut into recovery in between workouts and still get that EPOC effect of HIIT

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