Work out for any length of time and your bound to face it sooner or later – the dreaded condition known simply as "burnout". No matter how enthusiastically you start out, no matter how much you love working out, eventually you will hit a period when going to the gym doesn’t sound all that appealing.

This really isn’t surprising, considering that most gym goers tend to follow the same basic workout program for months and even years on end. If you had the same thing for breakfast every day you’d eventually get tired of it, wouldn’t you? What makes your exercise program any different?

Humans thrive on change and variety, both physically and mentally. Our bodies need different stimuli in order to continue progressing. Keep doing the same program and your body will get used to it and your fitness levels will plateau. Perhaps even more importantly, our minds need the change to stay interested.

Just like riding a bike eventually became a mindless task once you got the used to it, doing the same routine over and over again will result in your workouts becoming mindless tasks as well. Simply taking time off and coming back to the same old routine won’t solve this problem. Only by varying your workout techniques can you avoid this.

Sensing this growing trend among exercisers, progressive personal trainers everywhere have started to integrate some unconventional workout methods into a client’s overall program. Drawing from sports other than bodybuilding, in many cases these trainers have taken workouts outside the gym, adding to the program’s overall enjoyment in the process.

One of the most versatile and useful locations used by these trainers is the local track. Using a few portable pieces of equipment and a stopwatch, these trainers have taken fitness to a new level, adding components of speed and agility to their client’s workouts.

Taking the proverbial Mrs. Jones to the track for some sprint training, plyometrics and agility drills is now being seen all over country, often with outstanding results.

Sprint Training

Sprint training is also referred to as interval training in some circles, but no matter what you call it, the benefits are numerous to say the least. From a functional standpoint, sprinting just plain gets the client moving faster. This translates over to a lot of everyday activities for them. From something as simple as running around to keep up with the kids to sprinting for a bus that they’re running late for, sprint training teaches the body to move quickly and fluidly again. This is something most people forget how to do as they age. From an aesthetic standpoint, sprint training will firm the glutes and hamstrings better than any exercise you can do in a regular gym setting. Just take a look at the outstanding hamstring/glute development on a world class sprinter if you don’t believe me. Sprint training can also replace a few regular aerobics sessions. It takes less time to complete and burns just as many calories, if not more, than the more conventional, slower paced aerobics do.

One of the most common ways to ease a client into sprint training is to have them start with 5 sets of 25 meter dashes with 30-60 seconds rest between each one. Gradually add 5-10 meters every few weeks until they have built up to 50 meters. Once they have completed 5 sets of 50 meter dashes start to add an extra set as they progress.

Once the client can complete 10 sets of 50 meter dashes start to add 5-10 meters every few weeks once again until the client builds up to the goal of 10 sets of 100 meter dashes. From there trainers will vary as to how they progress, with some encouraging faster times, some cutting down on the rest between sets, and others continuing to progressively increase distance and sets.

It all depends on what the client enjoys and can tolerate. Clients will need a good pair of running shoes for this and individuals with high blood pressure or heart problems should avoid this type of training.

Plyometrics

Plyometrics have been used in athletic programs for some time now and their inclusion in general fitness programs is beginning to pick up as well. Much like sprint training, plyometrics help reverse the slowing down process many individuals go through as they age. By working on and strengthening the nervous system, plyometrics re-teach the body to move quickly and explosively. Usually consisting of various jumping drills for lower body and medicine ball drills for the upper body, plyometrics are being enthusiastically accepted as an integral part of many training programs. Clients find them to be very fun and exciting and trainers are finding that their client retention is higher among those who use plyometric drills.

Plyometrics are not for everyone, however, and should only be undertaken after a client has built a strong base level of fitness. They also follow very different rules than more conventional exercises do. First and foremost, they should never be performed to failure. A set should consist of no more than 10-15 repetitions and must be stopped if speed and form can no longer be maintained.

Training to failure with plyometrics is counterproductive and very dangerous. Sets and rest intervals can vary depending on the goal and fitness level of the client, as can the number of exercises performed. Dr. Donald Chu is one of the leading experts on plyometric training and his book, Plyometric Exercises With the Medicine Ball, is a must read for anyone seeking to integrate this training method into a strength program.

Agility Drills

Most often used by football players, agility drills are another sport specific training method gaining popularity among non-athletes. Much like the previous two training methods, agility drills are designed to get someone moving faster and more fluidly. Ranging from something as simple as running backwards to the common shuttle run, these drills can be rather simple and fun to learn and implement. One of the most common drills being seen makes use of the lines on the football field that is usually found at the center of the track field. If no football field is available, some trainers will also set up small cones at distances similar to the lines on a football field. Called "line runs" by some, this drill has the client start at the goal line and run to the fifth line (25 yard line) on the field. They then quickly reach down and touch it before reversing direction and running back to the goal line. After touching the goal line and reversing direction they then run to the forth line (20 yard line) on the field, repeating the touch. They reverse and dash until they have worked their way down to the last line (5 yard line).

1-2 sets are all that is necessary when starting out but as clients progress extra sets and longer distances are added to increase the intensity level.

There is a lot more that can go into an exercise program than simply spending 3 days in the weight room and 3 days on the treadmill. Over 80% of those who undertake an exercise and diet program give it up in the first year, mainly because their results stopped coming and the routine got boring.

Trainers everywhere should take that statistic personally as it’s a rather poor reflection of our methods. Considering how easy it can be to add some or all of the above suggestions and spice up an exercise program, this new trend is one that is bound to help us improve on that success rate.