Peripheral Heart Action Training

Trying to redefining what it means to be "PHAT", I would like to first let you know what "Peripheral Heart Action Training" means. Simply put, PHAT is the use of alternating lower body and upper body exercises in either super sets or circuits to redirect blood flow back and forth between upper and lower portions of the body. This technique tends to be more demanding on the cardiovascular system because the circulatory system cannot adjust to the demands of exercise by simply increasing blood flow to a single part of the body, which is what happens during isolation training or upper and lower body only days. The result is a workout that is going to place more stress on your cardiovascular system, while getting your muscles the work they need to build strength.

Having utilized Peripheral Heart Action since I first learned of it as a trainer down in Pacific Beach, in recent weeks I decided to toss functional variation, a little BombergerPT twist if you will, to this effective exercise technique. What I have been playing with off and on for a few weeks and now entered into my first week of full PHAT training is the addition of agility and or explosive exercise pairings to the strength exercise. In traditional Peripheral Heart Action Training you may perform a routine like this:

DB Squats followed by DB Bench
RDL followed by Lat Pull Down
etc using standard strength based exercises...

The little BPT flavor I've added uses a Push-Pull split for the week, so you would perform your typical functional push or pull movements in your session (ie knee dominant or hip dominant, horizontal push or horizontal pull, vertical push or vertical pull, core stability and rotation) but you are going to super set each one with an explosive or agility exercise for the opposing upper and lower extremities.

Confused? Watch this little gem and I'll help you understand...