Dan Raabe Performance - Train For A Reason - Gymnastics, Conditioning, Mental Strength, Tactics, Skilled Movement, Training

“Interval training is a program which utilizes bioenergetic adaptations for efficient energy transfer using predetermined work-to-rest ratios.” That’s right out of my Essentials of Strength and Conditioning book that weighs ten pounds/600 pages and is always on my desk.
What does it mean to us, what problem does it solve and who cares?

Looking at the whole person, what are we capable of producing in a given amount of time? How much attention can we devote to any given task? Are we working with an efficacy that we feel is our best?

Interval training parallels our day’s activities. We prioritize work. The day has a finite number of hours to accomplish all life’s demands. And there is a need to rest and recharge our brains between tasks depending on the energy we’ve invested. We’re human, and we each have our capacity for endurance.

A win in training might look a bit like running around the buffet table and taking a bite of your favorite foods with a rest between laps. But, we aren’t four years old, and we have to master our output. Let’s go scientific and keep the illustration focused on productivity.

You take action on the first task. You’ve warmed up, and you are ready. You focus. Skill is involved. There is an endpoint. It may not imply the work is complete. It’s perfect to a point. And you are the delivery specialist. Only you know when you are ready for a finished product. You have a deadline. In the gym, we use a stopwatch.

We don’t have endless energy. Doing well or winning the game means we have to respect our physical and mental capabilities. We can recharge our minds and bodies, but we cannot create energy from a depleted system. Here is where the “interval” becomes essential.

In your body energy is recharged through the energy molecule ATP. Our biological systems kick into high gear on demand. They require intervals of work and rest to dial up the response to our needs. But we are not scientists generally, and we determine how we are doing by how we feel. We need rest. It’s a necessary variable in our daily “energy conservation program.” We manage our output. The danger of not respecting your energy limitations, lacking an “interval training” focus, and working past your depletion point is a reduction in efficacy.

Here’s how you apply this information. The first step is to set up your plan for the day. In the gym, it’s the “work.” There is a volume of work that must get accomplished. The intervals come from experience. Work/rest ratios have a measurable result. The second step sequences our work, using shorter work intervals, and maintaining our energy. We must complete our plan. The benefit lies not only in the contentment at the finish but the skills we gain. The third step is to repeat the process. Develop a work habit with the knowledge of procedural skills and respect for your resources. Skills, consistency, intensity is your triple threat. I learned it from another coach, and it’s yours to use as well.

The win is the growth that comes from using a simple process to produce a good result.

If you like this article and want more information, please contact me at coach@danraabetraininig.com or call/text to (303) 880-4641. We focus on the 40’s + professional because it’s important to stay in motion, build a solid foundation for health, and hone the skills of self-control. Don’t look for a reason to train, Train for a Reason.


Dan has been coaching high-performance people for a decade. He has created a physical program for busy professionals that is safe, fast, and focused on the strength necessary to move very well. You cannot move unless you are strong, and until you are strong cannot move. If you have the determination to train, train for a reason.