The Training Methods of Kinsei-Do
Depending on the pillar of fitness you are training, the method will differ. As such, each workout has been specifically designed to be performed in accordance with one of the following methods.
As Fast As Possible (AFAP)
In this method or protocol, your goal is to perform the given number of repetitions as quickly as possible (maintaining proper form!) with as little rest as needed.
For example, if the workout calls for you to perform 50 pushups, 50 squats, 50 burpees and 50 jumping jacks (in this sequence), you simply start the timer/stopwatch when you begin with your first pushup, and stop it when you have completed your 50th jumping jack. If you need to take rest periods, either when going from one exercise to the next (e.g. after completing the squats and before starting the burpees), or in the middle of a given exercise set (e.g. after the 30th pushup), you are allowed to do so, but the clock keeps running.
Consequently, your overall time to complete the entire workout sequence is your KPI (key performance indicator). This protocol is mainly used for training endurance, and sometimes also strength. It is unsuitable for training any of the other four pillars.
For example, if the workout calls for you to perform 50 pushups, 50 squats, 50 burpees and 50 jumping jacks (in this sequence), you simply start the timer/stopwatch when you begin with your first pushup, and stop it when you have completed your 50th jumping jack. If you need to take rest periods, either when going from one exercise to the next (e.g. after completing the squats and before starting the burpees), or in the middle of a given exercise set (e.g. after the 30th pushup), you are allowed to do so, but the clock keeps running.
Consequently, your overall time to complete the entire workout sequence is your KPI (key performance indicator). This protocol is mainly used for training endurance, and sometimes also strength. It is unsuitable for training any of the other four pillars.
As Many As Possible (AMAP)
In this method or protocol, your goal is to perform as many repetitions of the given exercise as possible (maintaining proper form!) in the allotted time.
For example, if the workout calls for you to perform pushups for 60 seconds, then your goal is to complete as many full range of motion (ROM), clean pushups as possible within this one minute. Keep rest periods to an absolute minimum or avoid them completely if possible. As you become more familiar with this type of workout (and as your strength and endurance increase), you will find the optimal pace at which you are able to complete the interval without rest.
The total number of repetitions completed in the given timeframe is your KPI (key performance indicator). This protocol is mainly used for training endurance, and sometimes also strength. It is unsuitable for training any of the other four pillars.
For example, if the workout calls for you to perform pushups for 60 seconds, then your goal is to complete as many full range of motion (ROM), clean pushups as possible within this one minute. Keep rest periods to an absolute minimum or avoid them completely if possible. As you become more familiar with this type of workout (and as your strength and endurance increase), you will find the optimal pace at which you are able to complete the interval without rest.
The total number of repetitions completed in the given timeframe is your KPI (key performance indicator). This protocol is mainly used for training endurance, and sometimes also strength. It is unsuitable for training any of the other four pillars.
Tabata
This high intensity interval training protocol was invented by Japanese professor Izumi Tabata. In this protocol, intervals of 20 seconds of intense activity alternate with 10 second rest intervals, for a total of 8 rounds (= 4 minutes).
You can perform the same exercise (e.g. Jumping Jacks) for the entire set of 8 rounds, or alternate between two, four or even eight different exercises during the set. If the workout calls for multiple sets, the rest period between each set should be sufficiently long to allow nearly full recovery.
This workout protocol is used for endurance training, but depending on the exercises chosen, it can also improve your strength.
You can perform the same exercise (e.g. Jumping Jacks) for the entire set of 8 rounds, or alternate between two, four or even eight different exercises during the set. If the workout calls for multiple sets, the rest period between each set should be sufficiently long to allow nearly full recovery.
This workout protocol is used for endurance training, but depending on the exercises chosen, it can also improve your strength.
Ladders
Ladders are a fun and challenging protocol that often feels misleadingly easy at the start, but quickly gets tough! Perform one rep of the given exercise (or exercises), rest, perform two reps, rest, perform three reps, and so on. Keep increasing the reps as directed in the given workout, then after reaching the peak, come back down.
The key element of the Ladders protocol is that the rest intervals are the same amount of time it took you to perform your reps. So you’ll have more rest as the numbers get higher, and less rest as the numbers get lower on the way back down!
If the protocol isn't 100% clear, see this workout as an example!
Ladders are excellent for building strength, as the focus lies on gradually increasing reps and causing the muscles to fatigue. The exercises should be performed in a slow and controlled motion.
The key element of the Ladders protocol is that the rest intervals are the same amount of time it took you to perform your reps. So you’ll have more rest as the numbers get higher, and less rest as the numbers get lower on the way back down!
If the protocol isn't 100% clear, see this workout as an example!
Ladders are excellent for building strength, as the focus lies on gradually increasing reps and causing the muscles to fatigue. The exercises should be performed in a slow and controlled motion.
Focused Execution (FE)
In this protocol, perform the number of repetitions in a focused and controlled manner, going through the full range of motion. Perfect form, not speed, is the key here, consequently workouts following this protocol do not pit you against your stopwatch.
Strength can be trained according to this method (it is especially suitable for high load, low rep exercises like one handed pushups, etc), but this method is also the Kinsei-Do method of choice for training balance and flexibility.
Strength can be trained according to this method (it is especially suitable for high load, low rep exercises like one handed pushups, etc), but this method is also the Kinsei-Do method of choice for training balance and flexibility.
Explosive Execution (EE)
In this method, focus on performing every individual repetition (but not the entire workout!) as fast and as explosively as possible, maintaining the correct form.
For example, if the given task in the workout is to perform 10 clapping pushups or 5x 10m sprints, each repetition must be performed with the maximum possible output. If rest is needed or if your form begins to suffer, it is better to stop than to continue. Take breaks where needed to ensure maximum power output on every rep.
This method is suitable for training speed and power.
For example, if the given task in the workout is to perform 10 clapping pushups or 5x 10m sprints, each repetition must be performed with the maximum possible output. If rest is needed or if your form begins to suffer, it is better to stop than to continue. Take breaks where needed to ensure maximum power output on every rep.
This method is suitable for training speed and power.