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UNDERSTANDING INTERVAL SETS:
A.B. Timer workouts work off of an interval scheme where the intervals run on an A & B Pattern. A intervals are 18seconds, while B intervals are 23 seconds. In the most basic form, the full interval will run for 3 rounds where an athlete will follow A1 or A2 (or B1 or B2) of a set interval. For example, if athlete 1 is doing squats for a single A interval, they will have three rounds of squats done on A1. When working with partners, athlete 1 will work in at A1 for the prescribed exercise for all three rounds, and athlete 2 will work on A2. Exercises can also follow a single B pattern in which athlete 1 would follow B1 and athlete 2 would follow B2. This is the most basic way of following the A.B. Timer. There are also different ways to use the interval timer beyond just the basic single interval format. The exercise prescribed may be a superset. In these instances an athlete would have an exercises to do in both A1 and A2. For example, if the exercises is squats superset with squat jumps, athlete 1 might do squats during A1, rest for B1 and then do squat jumps for A2 before resting again during B2 and then starting the second set. If a superset is being done by partners, both partners work the interval at the same time. If the exercise is an A interval superset, athlete 1 would do part 1 on the superset while athlete 2 did part 2 of the superset (ie. Athlete 1 would start with squats during A1 while athlete 2 started on squat jumps during A1). Both would rest and switch during B interval, and during the following A interval athlete 1 would now be doing part 2 (squat jumps) of the superset, while athlete 2 does part 1 (squats). Another special circumstance is a AA or BB interval or A(A) & B(B). These are exercises that can be done for twice the number of sets. For example, it might be calf raises on BB. This would mean that athlete 1 (and athlete 2 in partner training) would do calf raises on EVERY B interval, a total of 6 B intervals with A intervals as the rest period. When the interval is A(A), this is an exercise that can be done as a Double A or a Single A, the option is to the discretion of the athlete and how they want to manage the load. A reason someone might choose to do Double A is because they want to increase intensity by increasing volume; the reason someone might choose Single A is because they want to manage intensity by giving themselves an opportunity to give max effort during the interval. These interval options are the most common, but there are other special intervals worth noting.
OTHER INTERVAL STYLES
A each, B each: this interval type is for when an exercise is done on just one side/limb. For example, you might have Bulgarian split squats (Bulgarian lunge) that is on an A each interval. This means you would do one leg on A1, rest for the B, and then do the other leg on A2.
AB^ABv: this interval type is to extend the length of the work and rest period. AB^ (AB up) signifies that you will be working for both A1 and B1 (44seconds); ABv (AB down) signifies you will be resting for A2 and B2 (50seconds).
A+__Reps or B+__Reps: This is a superset where you work on one exercise (ie. squats) for an A1 or B1 interval and then immediately at the end of that interval superset a second exercise (ie. box jumps) for reps instead of an interval. So you might do A1 of squats and then immediately do 5 reps of box jumps; in this case your program would read A+5reps. Your rest in this example would be whatever time is left on the B1,A2 and B2 intervals before starting your second set on A1.
__Reps on A, or __Reps on B: This is a way of completing a defined number of reps that are meant to start on the interval prescribed. For example, you might be given 6 reps of hang cleans on A. This would mean you have 6 reps to be started as soon a A1 comes around. We do this to define the number of reps desired and to force a set rest interval. It’s a little like doing an EMOM (every minute on the minute) style of training. We do this when we want to go heavy and explosive on a lift without necessarily prescribing too much rep volume. We can also make the experience more challenging by doing something like 4 Reps on AA. If we asked for 4 reps of deadlift on AA what we are asking for is 4 reps of deadlift on every A interval. This tightens the rest periods and increases the total number of sets. A very dynamic way of using this style of training would be something like Deadlift Superset with Box Jumps 4reps on A1 + 4 reps A2 (which could also be written as 4 reps on A+A.
Ax, or Bx: Because the interval timer has 3 second buffers to help with switches, we can actually extend intervals by 3 seconds on the back end of an interval if we want a special interval length. This means that for an Ax the interval length would be 21 seconds and for Bx it would be 26 seconds. In special situations where you want a ~30second work period you can use xBx, which is to start on the 3 second buffer before a B interval and finish after the 3 second buffer on the back end of the B interval. Ax and Bx can also be done as double intervals (ie. AxAx or BxBx).
A+B: A plus B supersets are usually two exercises that don’t need much transition time. For example, you might have Goblet Squats superset with DB Sumo Deadlifts where the squats are done on A1 and the deadlifts are done on B1. Then there is a rest period for A2 & B2.
ABAB: ABAB can be used in a few different ways. The most basic way is to signal to an athlete that they are doing an exercise for the duration of the whole timer (a little over 4 and half minutes). You might use this for something like skipping or cycling or a wall sit. ABAB might also get the qualifier of ABAB 1&3, which means that the exercise will be done for 94 seconds during round 1, then you will rest for round 2 (94 seconds), and then you’ll do the exercise again for round 3 (94 seconds). ABAB might also be Repeating A+B supersets. You might have something like Air Squats & Pogos where the squats are done on every A and the pogos are done on every B. ABAB’s are used for endurance training and conditioning. They aren’t very common.
ABA^Bv or BAB^Av: These interval styles give an expanded work period with a minimized rest period. They are very uncommon. ABA’s are 65 seconds of work. BAB’s are 70 seconds of work.
WHY WE USE THE A.B. TIMER
The object of training on these interval types is to maximize movement efficiency. This type of training is called “relative velocity training.” It permits athletes to work at lower loads and greater speeds to accomplish safe, steady and reliable power and strength gains. When reading your programs, you’ll notice that A intervals are often used for percentage based exercises or high-form exercises. The goal for A intervals is maximal efficiency, power and speed. Weight progression on most A intervals will depend on how effectively someone moves the weight they are working with. For example, if an athlete is able to do quick squats for 13+ reps on all 3 sets of that exercise, it’s an indicator that they are ready to progress in weight. At the next weight up they may achieve 14 reps on set 1, 11 reps on set 2, and only 9 reps on set 3. This would mean they stay at that weight for several weeks until their movement efficiency with that weight permits them to progress. Single A intervals have a total rest of 1 min 16 seconds between sets. It’s a moderate recovery period, and just long enough for a slight turnover in early metabolic processes for fit athletes (at least in the early rounds). As the rounds progress, the demands of the volume, speed and limited rest pushes an athlete to maintain speed and efficiency as their heart rate carries them into more aerobic and anaerobic systems. This type of exposure to load in such circumstances is much closer to what an athlete experiences in competitive situations. This type of training is very intense, but it’s also very load reduced and form intensive. Relative velocity based training has been shown to provide faster recovery periods through a training week while conserving the integrity of joints and muscle.
B intervals, on the other hand, are often reserved for volume, density, and muscular integrity and resilience. These movements are often rep dense or challenging to complete at higher weights. The point of a B interval is to force time under tension. Time under tension helps to create a more resilient, stronger and bigger muscle. Single B intervals have a total rest time of 71 seconds. The slightly reduced rest period in conjunction with the slightly increased work period forces the body to respond with greater endurance. In some instances the increased work period allows for greater volume or time under tension, and the reduced rest period is perfect for building muscle density and size.
Double intervals & Supersets are used to help with sport specific application, endurance, and conditioning. Doing 6 sets with relatively low rest periods (29s, or 25s) forces the body to work into higher tempo metabolic systems which are much more ‘game-like.’ 2:3 work to rest ratios, as found in the A+A or AA intervals allows athletes to work at a slightly more dynamic rate because their rest period exceed their work. The 1:1 work to rest ratio is an extreme challenge found in the B+B or BB interval; athletes get a very quick opportunity to challenge their muscular endurance in this interval type.
T H E O R E M 