Supramaximal interval training (S.M.I.T.)

Learn the difference between two highly effective interval training methods and create your own interval training program.

This guide includes the following:

• A general overview of both types of training.
• What the differences are between HIIT and SMIT.
• Which is more important: Intensity or duration.
• The importance of the work-to-rest ratio and what this means in terms of energy systems.
• Answers to the most frequently asked questions about HIIT and SMIT.
• How to put together a lower body/upper body split program.
• Important practical tips for interval training.

HIIT / SMIT Overview

Have you ever walked into a commercial gym and wondered why some people sprint on the treadmill or cycle ergometer as if they were on the home straight of the Tour de France? Well, if your goal is to get lean and build a solid body, there's a good chance this won't get you there.

Training efficiency should always be a top priority, and that's why it's quite helpful to use different HIIT (High Intensity Interval Training) protocols instead of spending hours on a treadmill. Interval training allows us to improve different cardiovascular markers and build greater work capacity in a shorter period of time. 2 for the price of 1 - who could say no to that.

But what if I told you that there is another method that could be even more helpful than the holy grail of interval systems (HIIT)?

Welcome to the world of supramaximal interval training aka SMIT.

The war of bioenergetics - HIIT vs. SMIT

Walking or jogging? 1, 3 or 5 sets? Rice or potatoes? Whey protein or casein?

It seems like there is always a debate in the fitness community on every topic. Well, interval training is no different. What is the difference between HIIT and SMIT? Is one better than the other or can they both be used to produce excellent results?

SMIT

• Maximum intensity.
• Passive recovery is recommended.
• Over 100% of VO2 max.
• Very long rest intervals of over 2 to 3 minutes duration.
• Different modalities are possible - some are better than others.

HIIT

• Slightly lower intensity.
• Passive or active recovery depending on the length and intensity of the intervals.
• 90 to 100% of VO2 max.
• Shorter rest intervals (45 to 90 seconds) due to the lower intensity.

I'm sure some will now be asking themselves, "what is a VO2 max and how can I go over 100 on an absolute percentage scale?" Well VO2 max is basically the maximum amount of oxygen your body can take in and use during exhaustive activities. Once you reach your VO2 max (100%), your body switches energy systems to produce enough energy to meet the demand in that situation.

Now that we've cleared up some terminology and got a rough overview, let's take a look at what the science has to say.

A recent study published in the European Journal of Sport Science set out to compare the training adaptations and benefits of HIIT and SMIT. The scientists used physically active men and women as subjects and divided them into 3 groups who trained three times a week for 6 weeks:

1. HIIT group:

• 100% of VO2 max
• 4-6 intervals per training session
• 4 minutes of passive regeneration

2nd SMIT group:

• 130% of VO2 max
• 7-12 intervals per training session
• 150 seconds passive recovery

3rd control group:

• 30 minutes of continuous running @ 75% of VO2 max

And what happened after 6 weeks. Let's quote the study directly:

"Improvements in 3000-meter time were greater with SMIT than with continuous running, and improvements in 40-meter sprints and in repeated sprint ability were more pronounced with SMIT than with HIIT and continuous running." (Cicioni-Kolsky et al., 2013).

So SMIT beat both continuous running and HIIT when it comes to improving endurance, sprint performance and repeated sprint performance in physically active people. The researchers also noted that there was a gender-specific response to the training modality in the 3000 meter run, as women improved more than men.

Intensity vs. duration - a double-edged sword

Ah, the age-old question of which is more important: Intensity or duration? If you ask me, I'd say "both".

When it comes to intervals, both need to be considered if you want to develop the best program possible. There is just one crucial caveat that we must never forget: Intensity and duration are inversely proportional to each other.

In other words, you won't be able to maintain a 100% power release over an extended period of time - no one can. As I mentioned in the discussion above, there are certain systems within your body that can produce a maximum power release - albeit for a very limited period of time.

Interval training for different energy systems
% of max. anaerobic power	Valued energy system	Interval time	Work/pause ratio
90-100	Phosphogenic	5-10 s	1:12 to 1:20
75-90	Rapid glycolysis	15-30 s	1:3 to 1:5
30-75	Fast and oxidative glycolysis	1-3 min	1:3 to 1:4
20-35	Oxidative glycolysis	>3 min	1:1 to 1:3
From: Essentials of Strength Training and Conditioning, NSCA (2000)

How do we use this information in the context of SMIT? Well, if you refer to the table above, you will see that intervals that involve 100% power release only last 5 to 10 seconds and require a 1:12 to 1:20 work to rest ratio. This means that if you sprint at maximum intensity for 5 seconds, you should pause for at least 60 seconds to allow your energy systems to fully recover.

The work to rest ratio determines both which energy system is used and the physiological adaptations that will take place. If you neglect rest intervals and simply perform intervals whenever you feel like it, your training will lack long-term progression and ultimately results.

Q&A

Q: Can anyone do SMIT?

A: Due to the intense nature of SMIT, I would recommend that only more advanced exercisers use this form of training. Start with HIIT (weightlifting, jumping rope, cycling, etc.) and then work your way up to SMIT as your work capacity increases and your aerobic base improves.

Q: Since science has shown that SMIT was superior to both HIIT and continuous running, SMIT is my best option, right?

A: That's wrong. Your body needs periods of lower and higher intensity training based on external stressors, your individual recovery ability and your current fitness level. As I mentioned in the introduction section, the SAID principle is also applicable to SMIT - your body will adapt to the stimulus over time and your training will become less effective. In addition, your training will quickly become boring and monotonous if you only use one training style, which is why you should mix up different training styles to keep your training interesting! Remember that consistency and maintainability are the keys to success.

Q: How many times a week can I do SMIT?

A: This will depend on the rest of your training plan and your goals. But for the average exerciser who trains with weights three times a week, I would recommend one SMIT session, one HIIT session and one session of cardio at a consistent moderate intensity per week.

Q: How long should my intervals be?

A: Anything from 5 to 15 seconds is possible. Anything beyond this point will lose maximum power release and it is better to start with your rest period instead.

Q: How many intervals should I do per training session?

A: 4 to 8 sprints is probably a good starting point for most people. Always start at the lower end of the spectrum and work your way up. You didn't do 10 sets of squats of 10 reps on your first day of training either (at least you shouldn't have) - approach your conditioning training in the same way.

Q: What is the best conditioning modality for this style of intervals (cycling, rowing, sprinting, treadmill, etc.)?

A: Ideally, I would recommend options without additional weights to start. Stick to rowing, cycling or a stairclimber. However, as you get more advanced in your training, you should also use other options such as uphill sprints or stadium runs (out the stairs of the stands). These options require each step to be higher than the previous one and will limit eccentric stress on your joints.

Q: I've been training for a while and I like sprinting (on the flat or uphill) but I seem to keep pulling my leg flexors. What should I do?

A: As with everything, you should increase your sprints slowly. Due to the fact that you are prone to hamstring issues and the explosive starts, it's best not to go from 0 to 100% in a few strides. Give yourself 10 to 15 meters to build up speed and only then start your sprint uphill or straight ahead.

Q: How long should I rest?

A: Again, this will depend on the length of the intervals, your goals and your fitness level. Start at the higher end of the work-to-pause interval (1:20) and try to slowly increase to the lower end (1:12) of the spectrum as you improve.

Q: If I choose SMIT, can I still do HIIT and cardio at the same moderate intensity?

A: As I mentioned above, I recommend doing all three options due to the different intensities and physiological adaptations.

Q: Why should I do cardio at the same moderate intensity when I could just do SMIT and/or HIIT?

A: This question would be worth its own article, but suffice it to say that constant levels of high-intensity training will eventually lead to burnout. Cardio training at consistent moderate intensity is an excellent way to promote recovery, balance neurotransmitters (dopamine, serotonin and norepinephrine) in the brain and improve neuronal plasticity.

Q: I am an athlete. Should I use this style of conditioning training?

A: Like most other questions, the answer to this question depends entirely on the rest of your circumstances and conditions. Conditioning for a sport and conditioning just to stay in shape require two completely different programs. To keep it simple, I will say that this style of conditioning is certainly an option for athletes. Is it necessarily the best option considering experience, age and sport specific requirements? Perhaps not necessarily...

A SMIT lower body/upper body split program

Most HIIT or SMIT protocols are very intense in nature, so I would recommend that you schedule your lower body workout for the day before or after your intervals. It's also important to remember that interval training can be autoregulated based on your workouts. If you did an exceptionally hard leg training session on Friday, then you should back off a little on your HIIT training on Saturday.

If you want to put together your own training program, here is an example template that works exceptionally well and can serve as a template.

Day 1 - Lower body	Sets
A1: Deadlift variation	3,2	3,8
A2: Medicine ball throws overhead	5	4
B1: Glute-Ham Raises	4	6-10
B2: Split squats	4	8-10
C1: alternating hanging leg raises	3	6-8
C2: Side Plank	3	4 (15 sec./reps.)
DAY 2 - Upper body	Sets
Dumbbell incline bench press	4	4,6,8,10
Pull-ups with additional weight (underhand grip or hammer grip)	3	5-7
A1: Paused push-ups with raised legs	3	8-10
A2: Dumbbell rowing	3	8-12
B1: Overhead tricep press	3	12-15
B2: Half-kneeling facepulls	3	10-15

Day 3 - SMIT	Supramaximal intervals
Choose a modality from the list below: Cycle ergometer Rowing machine Stairclimber	4x8, 5-15 sec laps
Day 4 - Active rest	Sets
Full body fascia roll	1	10 min.
Additional soft tissue training	1	10 min.
Dynamic warm-up	1	10 min.

DAY 5 - Lower body	Sets
Front squats	3	6-8
Romanian deadlift with wide grip	3	8
A1: Single leg press	3	6-10
A2: Leg curls	3	12-15
B1: Dumbbell hammer curls	3	8-10
B2: Front Plank	3	4 (20 sec./reps.)
Day 6 - Upper body	Sets
Standing shoulder press	4	6
Dumbbell row with supported chest	4	8-12
A1: Dips	4	10-12
A2: Lat pulldown with wide grip	4	10-12
Dumbbell tricep press	3	8-12

Day 7 - Complete rest	Sets
A1: Sleep	As much rest as possible
A2: Eat
A3: Watch soccer
HIIT	High Intensity Intervals
Choose a modality from the list below: Battling Ropes Uphill sprints on the treadmill Cycle ergometer Jumping rope Rowing Weight sled	4-6, 15-30 sec. rounds

Practical conclusion

1. HIIT and SMIT are often mistakenly seen as the same thing by both exercisers and trainers.
2. Due to the intense nature of SMIT, it cannot be used as your sole conditioning workout. Also use HIIT and cardio training at a consistent moderate intensity.
3. SMIT intervals are of a higher intensity, requiring shorter duration and longer recovery breaks.
4. Use modalities without additional weights whenever possible to protect your joints in the long run.
5. Structure your conditioning training around the rest of your training - not the other way around.
6. Use 4 to 8 intervals (5 to 15 seconds each). Keep your work to rest ratio at 1:20 to start with and slowly reduce it to 1:12 as your fitness improves.

Remember that there must always be a rationale for your methodology - don't just do conditioning workouts to tire yourself out - train with a purpose.

Source: https://www.muscleandstrength.com/expert-guides/complete-guide-to-smit