FURY - High Intensity Training Course

Definition

Fury: rage, unrestrained or violent anger, passion or the like

violence, vehemence, fierceness

a fierce person

This type of training was so named due to its off the scale intensity and energy requirements. A full FURY session demands        that an individual has to use everything they have in them to make it through to the end,  there is no compromise. The extremely         high energy levels and mental demands, require an individual to get into a state of rage if they want to perform well.

FURY Training System ©

FURY is comprised of high intensity cardio (be it sprinting, rowing, cycling) combined with an equal number of high intensity           resistance exercise sets.  The number of sets is varied, as is the rest time between the sets but the constant format is a FURY set always    starts with cardio, followed by a resistance exercise, followed by a repeat of the same cardio  and the same resistance  exercise (mainly compound strength exercises).

Although each following set has the same type of cardio the resistance exercise changes.  The number of sets typically range         from 3 to 10 and the difficulty level is determined by the exercises chosen, the weights, the rest period and the number of sets.

Example of short FURY session:

Sandbag weight Male     - 25kg beginners, 35kg intermediate, 50kg advanced.

Sandbag weight Female - 15kg beginners, 25kg intermediate, 35kg advanced.

Sprint (cardio) - 80 meter shuttle (40m each way)

Resistance Exercise Reps - x 10

Rest in between sets - 1 min

 

Set 1

Sprint

Sandbag High Pull

Sprint

Sandbag High Pull

Rest

 

Set 2

Sprint

Tyre Flip

Sprint

Tyre Flip

Rest

 

Set 3

Sprint

Sandbag on shoulder 80m shuttle sprint

Sprint

Sandbag on other shoulder 80m shuttle sprint

Rest

 

FURY is adapted to the group/individual goals, a boxer may have 1 min rest and with the aim of the exercises to be done in 3 minutes, MMA fighter same rest but 5 minutes  of exercises.   Individuals with different goals can be accommodated within the      same group session by selecting different weights for the individuals as well as varying their sprint distances.

 

FURY format for groups has each individual lined up shoulder to shoulder on a common start  line in their own lanes, with the equipment they need for the set behind them in their lane. This enables good instructor control, the individuals can race against      each other,  they don't encroach in each others space and slow each other down.   Equipment is arranged behind the starting         line.  If sprinting then the turn around point can be different for each other.  For example a Rugby Prop may have a 20m turn         around   point and be using heavier equipment than a fly half who may have a 30m turn around point.

 

FURY combines high intensity interval training with high intensity strength training in equal measure to create a devastating     workout. The workout is of such intensity it promotes rapid fat loss, muscle & cardio adaption. The OBLA thresholds of       practitioners greatly increases, as too their functional fitness. By knitting together HIIT and high intensity strength exercises in this way, the individual greatly increases their work capacity and develops the ability to better utilise their strength and/or cardio ability         in real  life or sporting situations.   As quite often when we are called to use our strength it is at the end of some hard core cardio.        Examples: fighting, getting out of burning building, warfare, triathlons, rugby, boxing, mma, football.

 

FURY has also been shown to significantly help with endurance athletes, it is not to replace their sport specific training but to compliment it by increasing strength, speed, CV capacity with low impact and shorter time period training.