If you are visiting this page, you may have been directed here from one of our other sites. We have a firm and continuing commitment to the privacy of personal information provided by those visiting and interacting with any website controlled by High Intensity Business and have created this policy to apply across our various websites and apps.
We hold the privacy of your personal information in the highest regard and this privacy notice provides you with details of how we collect and process your personal data through your use of our sites to enable you to make informed decisions about your personal information.
By providing us with your data, you warrant to us that you are over 13 years of age
When we talk about ‘us’ ‘we’ or ‘our’, we mean High Intensity Business or Corporate Warrior Ltd, 11 Ingleby Road, Ilford, Essex, UK, IG1 4RX and we are the operator of the website from which you accessed this privacy policy and any other websites or apps controlled by High Intensity Business (collectively ‘website’). We are the data controller and we are responsible for your personal data.
When we talk about ‘you’, we mean you as a participant or user of this website or services of this website.
‘Personal information’ is information that directly identifies you, such as your name and email address, or data that could be used, on its own or in combination with other data, to identify you.
It is very important that the information we hold about you is accurate and up to date. Please let us know if at any time your personal information changes by issuing a ticket at support [email protected]
1. Staying Anonymous
You can browse our online services anonymously. However, if you request information, sign up for our communications or podcast or purchase any of our products or services, you will need to identify yourself and at that point we will collect your personal information. If you do not give personal information to us, it will affect our ability to provide you with requested information or to deliver our products or services.
2. Collecting personal information
At all times we aim to only collect the minimum information we need for the services we are providing and to only use the information for the purpose it has been provided. For example, if you sign up to our newsletter, we will collect and use your email address to send our newsletter. As you would expect, the more involved you are with us, the more information about you we will collect.
There are some unusual terms in new legislation that affect how we tell you about the way we manage your personal information. One is letting you know the ‘lawful ground’ for what we do. This just means we are letting you know that there is a provision in the legislation that says it is alright for us to collect or use your information for a purpose that is considered a ‘legitimate interest’ of our business.
The main way we collect information about you is when you give it to us and this can happen in a variety of ways. We may process the following categories of personal information about you:
- Communication data: which includes any communication that you send to us. This might be when you join our mailing list or when you contact us through the contact form on our website, through email, text, social media messaging, social media posting or any other communication that you send us. Communication data may also include geographical data if you enable this within our app so that we can send you communications relevant to your geographical location. We process this data for the purposes of communicating with you, for record keeping and for the establishment, pursuance or defence of legal claims. Our lawful ground for this processing is our legitimate interest in replying to communications sent to us, keeping appropriate records and to establish, pursue or defend legal claims.
- Customer Data: which includes data you give to us when you purchase goods and/or services from us including any of our business training programs or events. This will include basic information about you and the information we require for billing purposes such as your name, title, billing address, delivery address email address, phone number, contact details, purchase details and your card details (last digits only). We use third party services for processing payments such as PayPal, EWay and Stripe and we do not receive or store your full card payment information. We process this data to supply the goods and/or services you have expressed an interest in or purchased and to keep records of such transactions. Our lawful ground for this processing is the performance of a contract between you and us and/or taking steps at your request to enter into that contract and our legitimate business interest of keeping records for accounting purposes.
- User Data: which includes data about how you use our website and any online services together with any data that you post for publication on our website or through other online services. We process this data to operate our website and ensure relevant content is provided to you, to ensure the security of our website, to maintain back-ups of our website and/or databases and to enable publication and administration of our website, other online services and business. Our lawful ground for this processing is our legitimate interest in properly administering our website and our business.
- Technical Data: which includes data about your use of our website and online services such as your IP address, your login data, details about your browser, length of visit to pages on our website, page views and navigation paths, details about the number of times you use our website, time zone settings and other technology on the devices you use to access our website. The source of this data is from our analytics tracking system. We process this data to analyse your use of our website and other online services, to administer and protect our business and website, to deliver relevant website content and advertisements to you and to understand the effectiveness of our advertising. Our lawful ground for this processing is our legitimate interest in properly administering our website and our business and to grow our business and to decide our marketing strategy.
- Marketing Data: which includes data about your preferences in receiving marketing from us and our third parties and your communication preferences. We process this data to enable you to partake in our online services, to deliver relevant website content and advertisements to you and measure or understand the effectiveness of this advertising. We may use surveys or contests to request information and you are not required to enter or use these services. Our lawful ground for this processing is our legitimate interest in studying how customers use our products/services, developing our products, growing our business and to decide our marketing strategy.
- We may use Customer Data, User Data, Technical Data and Marketing Data to deliver relevant website content and advertisements to you (including Facebook adverts, YouTube advertising or other display advertisements) and to measure or understand the effectiveness of the advertising we serve you. We may use pixels for retargeting to do this. Our lawful ground for this processing is legitimate interest in growing our business. We may also use such data to send other marketing communications to you. Our lawful ground for this processing is either consent or legitimate interests (namely to grow our business).
3. Collecting information from third parties
As discussed above, we collect personal information about you when you give it to us and when it is collected by our website however we may also collect personal information that is given to us or available to us by a third party (for example, information that is on a publicly maintained record or that you have made available on a public platform).
We may automatically collect certain data from you as you use our website by using cookies and similar technologies.
We may receive data from third parties such as analytics providers like Google, advertising networks such as Facebook, information providers such as Google, providers of technical, payment and delivery services, such as data brokers or aggregators. These third parties may be within the EU or outside of the EU.
This information forms part of the personal information described in this policy. We will not intentionally collect personal information that is unintentionally disclosed.
4. Collecting sensitive information
We do not intend to collect sensitive information about you and request you never disclose information about your health, racial or ethnic origin, political opinions, religious beliefs or sexual orientation on our website or any blog or social media account associated with our website or business. If you include your photograph in our online forum please be aware that other forum users may make assumptions about your racial or ethnic background.
5. Children’s privacy
Our services are not designed to be used by minors under the age of 13 and we do not intend to collect information about such minors. We will make reasonable endeavours to delete any details of users under the age of 13 years where a parent or guardian has notified us that any such details have been obtained. By providing us with your data, you warrant to us you are over the age of 13. If you are over 13 but under 18 you may be able to use our services however only with permission and guidance from your parents or guardian and we request that their personal information be used not yours.
6. Testimonials
If you provide us with a testimonial, you give us your consent for the use of your name, likeness and the date of service delivery to be displayed on our website or in our other marketing material, together with the content of the testimonial that you provide. We may edit your testimonial but will only do so where possible without changing the meaning of what you have said. We may store and/or use your testimonial for a period of up to 7 years from the date it is given. We process this information based on your consent which you may withdraw.
7. Marketing Communications
Our lawful ground of processing your personal data to send you marketing communications is either your consent or our legitimate interests (namely to grow our business). Sometimes we may recommend sharing your information with a third party for their marketing purposes. Before we share your personal data with any third party for their own marketing purposes we will get your express consent.
You can ask us or third parties to stop sending you marketing messages at any time by following the opt-out links on any marketing message sent to you or by emailing us.
If you opt out of receiving marketing communications, this opt-out does not apply to personal data provided for other transactions such as purchases.
8. Social Networking Services and links to other websites
You can connect with us via our social media pages on Facebook, Instagram, YouTube, Twitter and LinkedIn.
We may provide links to other websites or use social networking services to communicate with the public about our work. When you communicate with us using these services we may collect your personal information. The social networking service will also handle your personal information for its own purposes and have their own privacy policies. You should become familiar with the privacy policies of any service you use.
9. How we use Cookies and other identifiers
We use a range of tools provided by third parties including our website host, third party service providers and search engine browsers to collect or view access and traffic information for statistical, reporting and maintenance purposes. Third party providers have their own privacy policies. We also may also use tracking pixels, cookies and session tools to improve your experience when accessing our online services.
The data collected by cookies does not usually identify you but may be combined with other information to identify you. If we identify you using information from cookies, we may use that information to track how you use our online services and send you information more specific to your needs, or to invite you to purchase our services.
The kind of information that can be collected includes:
- device specific information such as mobile network information
- server logs including your IP address, the times you use our services and system activity
- location information including IP address, GPS, and Wi-Fi access points
- local storage availability
We use the information to help to track your use of our online services to improve your user experience and the quality of our services.
10. Use and disclosure of personal information
In summary, as a legitimate business interest, the personal information we collect about you is used:
- to verify your identity
- to enable you to use our services
- to process orders, registrations and enquiries
- to provide you with information about events, products and services that may interest you
- to provide you with personalised service or special opportunities
- to allow you to participate in interactive features of our online services
- to run competitions, prize draws, and promotions (if any)
- to facilitate our internal business operations
- to improve our products or services and in planning new products or services
- to conducting market research surveys
- to monitor compliance with our Terms and Conditions.
With your consent or at your request we may:
- share your contact information with third party organisations who offer products or services that may be of interest to you (if you agree to receive such information)
We never sell, lend or lease your identifiable personal information.
We may also disclose your information to:
- Other companies in our group who provide services to us.
- Third party suppliers we engage to provide services which involve processing data on our behalf, for example IT and system administration services. In this case, we will require them to use that information only for the purpose of providing the services we have requested, and in compliance with the provisions of this privacy policy.
- Payment third parties if there is a dispute over a payment. For example if PayPal contacts us regarding a dispute over a payment, we will provide PayPal with user activity information such as IP address and activity linked to the IP address, billing details on our system etc to allow the payment dispute to be resolved.
- Professional advisers including accountants, lawyers, bankers, auditors and insurers.
- Government bodies that require us to report processing activities.
- Third parties where we are required to in accordance with the law and reserve the right to fully co-operate with any law enforcement authorities or court order requiring or requesting us to disclose the identity or other usage details of any user of our online services, or in accordance with a properly executed court order, or as otherwise required to do so by law.
11. Security and overseas recipients
We are committed to ensuring that your information is secure to industry standards however no system can be 100% secure and, provided we have acted in accordance with this policy, we are not responsible for loss you may suffer should your personal information be unlawfully accessed. Using the Internet to collect and process personal data necessarily involves the transmission of data on an international basis.
Not all countries have the same level of privacy protection as the country within which you reside. You acknowledge and agree to our processing of personal data across international borders in this way. We will do our best to ensure your data is protected to a similar standard as set out in this policy by using third party providers with similar privacy protections.
We will also take reasonable steps to protect all personal information within our direct control from misuse, interference, loss, unauthorised access, unlawful or accidental destruction, modification or disclosure. To prevent unauthorised access or disclosure we use respected hosting services, firewall and other electronic security procedures and managerial procedures to safeguard and secure the information we collect from you.
We have procedures in place to deal with any suspected personal data breach and will notify you and any applicable regulator of a breach if we are legally required to.
12. Opt-out/ unsubscribe
If we provide you with the opportunity to receive information about products or services from other carefully selected organisations (our business partners) about the products or services they offer, and you elect to do so, you can change your preferences at any time using the unsubscribe function within their emails.
Similarly, our marketing emails/newsletters will also have an unsubscribe option if you would like to opt-out. You can also update your subscription settings if you are a subscriber.
If you continue to receive communications you have unsubscribed from, please contact us by issuing a ticket at support [email protected] and we will remedy the problem.
13. Data retention
We will only retain your personal data for as long as necessary to fulfil the purposes we collected it for, including for the purposes of satisfying any legal, accounting, or reporting requirements.
When deciding what the correct time is to keep the data for we look at its amount, nature and sensitivity, potential risk of harm from unauthorised use or disclosure, the processing purposes, if these can be achieved by other means and legal requirements.
For tax purposes the law requires us to keep basic information about our customers (including Contact, Identity, Financial and Transaction Data) for five years after they stop being customers.
In some circumstances we may anonymise your personal data for research or statistical purposes in which case we may use this information indefinitely without further notice to you.
14. Third Party Links
This website may include links to third-party websites, plug-ins, applications and advertisements. Clicking on those links or enabling those connections may allow third parties to collect or share data about you. We do not control these third-party websites and are not responsible for their privacy statements or content. When you leave our website, we encourage you to read the privacy notice of every website you visit.
15. Updates
We regularly review and may update our privacy policy from time to time. The updated provisions will apply from the date they are posted on our website, so we recommend that you re-visit this privacy policy when you use our online services.
16. Accessing and correcting your personal information – Your legal rights
Under data protection laws you have rights in relation to your personal data that include the right to request access, correction, erasure, restriction, transfer, to object to processing, to portability of data and (where the lawful ground of processing is consent) to withdraw consent (note: some of these rights only attach to individuals located within the EU).
You can see more about these rights at: https://ico.org.uk/for-organisations/guide-to-the-general-data-protection-regulation-gdpr/individual-rights/
If you wish to exercise any of the rights set out above, please contact us by issuing a ticket at support [email protected]
You will not have to pay a fee to access your personal data (or to exercise any of the other rights). However, we may charge a reasonable fee if your request is clearly unfounded, repetitive or excessive or refuse to comply with your request in these circumstances.
We may need to request specific information from you to help us confirm your identity and ensure your right to access your personal data (or to exercise any of your other rights). This is a security measure to ensure that personal data is not disclosed to any person who has no right to receive it. We may also contact you to ask you for further information in relation to your request to speed up our response. For record keeping purposes, we will record and store all information exchanged during an exercise of your rights under this clause. These records will be stored securely and separate from our main active business systems.
We try to respond to all legitimate requests within one month. Occasionally it may take us longer than a month if your request is particularly complex or you have made a number of requests. In this case, we will notify you.
If you request to have your information erased (also known as the right to be forgotten), we will, if appropriate, delete your personal information from our active business operating system. Your personal information will however continue to be stored within our backup(s) as we are unable to delete specific items from our backup. It will be deleted at the next scheduled backup deletion. We will keep a log of your request to be forgotten so that, should our backup be used to restore our operating system while your personal information is still stored, your personal information will again be removed from our active system upon restoration.
If you are not happy with any aspect of how we collect and use your data, you have the right to complain to the Information Commissioner’s Office in your country. For instance, in the UK contact the Information Commissioner Office at www.ico.org.uk. We would be grateful if you would contact us first if you do have a complaint so that we can try to resolve it for you.
Great interview Lawrence, and Drew hit so many fundamental points here – it brought back to me why Drew is really one of the best working in the industry right now.. He really got me thinking on a completely different level – all about the long term cost vs benefits, as opposed to short-term stuff from the latest 6 month study.. BUT: this does leave a big question in my mind, and would love to hear from you Drew if you are out there, namely: Lawrence asked well wouldn’t it be enough to just do the Project Kratos exercises to failure each time, rather than having to make the exercises progressively harder over time? Your answer was, well if you don’t make the exercises harder over time then it makes the TULs too long.. But: if you are an intermediate (as I am: 2 years consistent training experience) then as long as I am hitting MMF at some point between 60 and 120 seconds, surely I have no need to bother about progressive resistance? Surely true MMF is enough in itself: particularly given your other point that all roads lead to the same place anyway? It just saves me a bunch of time/ mental energy only having to think about hitting MMF each time, rather than overthinking how I am going to progressively make things more difficult? Doing it this way makes it much easier to initiate a workout whenever a suitable time arises (just started doing them 3 days/ week early in mornings before kids wake up).. Of course once I start hitting TULS of 120 seconds then I will need to consider progressive resistance, but do I REALLY need to think about that before then? If you disagree, then what TUL would you view as the appropriate cut-off point when resistance MUST be increased some way?
Oh and on another point it seems that Drew respects Brad Schoenfeld as a fellow scientific researcher – what a fantastic podcast that would be, a roundtable with Drew and Brad – eg discussing Jeremy Loeneke’s recent paper on volume. That would be one to remember! Even better if a lot of common ground could be established (which I believe it would be)..
Hey Rob,
As you get stronger the same difficulty level will become less challenging and a less effective stimulus. You have to increase the difficulty as you get stronger to continue to stimulate further adaptation. Eventually, as you approach the limits of your genetic potential for strength and conditioning, it will become more difficult to do this and be necessary less frequently, however.
Thanks for replying Drew: I really appreciate your feedback. Whilst I totally understand the point you are making above, there is something I am having real difficulty understanding: maybe you can help clarify for me (and others too I am sure). Namely, when I am pushing to MMF at a slow, controlled, cadence, I can assure you that the difficulty I am experiencing is always very high – trying to push for that extra rep until failure is always extremely challenging. Will that in and of itself not be enough to send a powerful message to the body to stimulate hypertrophy, regardless that it may be exactly the same style of chin-up I have been doing in previous weeks? I guess my point is that I always keep the level of difficulty/ resistance and challenge extremely high, so there should be a strong stimulus for growth? The progressive resistance seems to automatically occur in that if I am always pushing for MMF and allow a day of rest in between workouts, then my TULs should naturally keep increasing (on average), without even really needing to track them – so long as they fall into the 60-120 second range. I did my usual full-body bodyweight circuit this morning and it certainly felt like it gave a very strong stimulus to my body!
On another point, I have come to believe that singular focus on hypertrophy is probably not the way to go: although good muscular development is good for both health, longevity and appearance – I think it’s just as important to focus on the leanness aspect: the reason your physique is so impressive in the 4 hour body shot is probably more down to your level of leanness – in my opinion anyway!
First, you can’t assume you will progress, because that also depends on whether you are allowing your body enough time for recovery and adaptation between workouts. Second, if you are progressing and your TUL is increasing regularly you will have to increase the difficulty to keep the TUL from getting too high.
I never said hypertrophy should be one’s singular focus. The goal of an exercise program should be to improve overall functional ability, including body composition.
Thanks for responding back on that Drew – yes sorry I should have said that my point above was based on the assumption that I believe I am allowing enough time in between workouts, and that sleep and nutrition are adequate – ie assuming those aspects are covered. And with regards to your second point, my TULs are slightly more than 60 seconds, but only increasing very marginally on a workout by workout basis, so I figure I have a considerable amount of time left until I start achieving TULs of over 120 seconds, probably at least a good few months to a year so I’m happy sticking with my same routine until then without the hassle of having to track anything for the additional simplicity/ time saving that provides. By the way, do you have a guideline cut-off TUL as to what you would consider to be “too high” – that would be very instructive to know. I’ve heard from others that the max should be around 120 seconds? Oh, and the point about hypertrophy not being one’s singular focus was more around something I have come to realise for myself – I know you’ve never advocated that!
I start people with 60 to 90 and adjust from there. What I would consider too high or low would depend on the individual and what they’re trying to accomplish. That being said, I’ve had a few people who have done better with a range of 120 to 180.
Thanks for your comment Rob. To add to Drew’s reply, I wonder if there is downside to training to failure (e.g. loss of muscle mass) on the same exercises using the same ROM/protocol time and time again? By increasing the difficulty, I think you’re preventing this potential outcome from happening and more likely to stimulate optimal gains. Perhaps we’re splitting hairs and this doesn’t matter as much as we’d like to think. From my POV, if nothing else, it helps keep the workout interesting, though I appreciate you, in your instance, you sometimes just want something routine.
Hi Lawrence, I really enjoyed this episode! Drew Baye is not only a top trainer, but is an eceptionally good Teacher. He knows quite a lot, but in the same time is Top, when it comes to properly articulating, explaining and transfering his knowledge. Always a treat and a pleasure to listen to him!
I’d like to add my view to the “not being able to reach failure” issue, only to complement what Drew has explained, through my personal experience. I have been in that situation many times, but I started to notice the problem, when looking at others, whom I’ve tried to train in HIT fashion. I guess observing from a side helps a lot 😀
So if we accept, that training to muscular failure, is training to a point, where you’re no longer able to perform another complete repetition in the right/perscribed form, then according to me “not being able to reach failure” is really a missmatch between the selected resistance and the form with which the exercise is executed. And there are three scenarios:
1. Selected Resistance is too light from the beggining – discomfort sets in, long before actual muscle failure. My practical solution – try to revisit my form and make things harder for the remaining repetitions (easiest is limit the range of motion, to the “hard” part and try to slow down even further);
2. Selected Resistance is too heavy from the beggining – You actually reach failure in the perscribed form too soon, but you continue to execute the exercise, emplying all sorts of tricks, like sqeezing, sandbagging….etc., You also feel discomfort, but in the same time you’re actually deloading the muscles trained and limit the effectiveness of the exercise for the sake of prolonging it. In this scenario you feel like you could have done a lot more and you usually continue with “advanced techniques”. My practical solution – Remind myself it’s not an endurance contest for the next time and do something as rest pause in best possible repetition form just to reach some total resonable TUL.
3. Selected weight was Ok, but you started sloppy for whatever reason (lack of concentration in my case) and discomfort sets in, but you’re still far away from real failure. My practical solution – as in case 1 – try to revisit my form and make things harder for the remaining repetitions.
Thank you Kamen. These are excellent pointers on training to failure using bodyweight :D.
Thanks Lawrence, furthermore, I personally prefer training in the 30-60 sec. TUL range. Figured this out through observation and experience. As Drew Baye wrote in one of his recent articles Intensity = Inroad/Time(where Inroad is meant as a level of), so My choice is to use heavier resistance and to keep the discomfort and the level of inroad in check. For Me this helps a lot with reaching “true” failure and with recovery as well.
Interesting. I am similar though slightly longer TUL. Drew talks abot experimenting with different TULs in our round table with Skyler Tanner and Ryan Hall. This was epic (3hrs) and can’t wait to post in a week or two.
Hi Lawrence, regarding the experimenting with the TUL and the theory behind it, as I got it from Ryan Hall’s interview and what I have heared from Drew Baye, it is most likely, that most of us will be somewhere in the middle anyway, so testing will probably not show much, except for extreme cases (cited by the two gentlemen). It’s still a “bell curve”. But in My case, I have already noticed over the years, that I am rather a “sprinter”, than “long distance runner”. Long before I started to work with weights, in my very young age, I was in involved in swimming and simple observation made it clear, that I was very competitive in short distances up to about 100 m. Then in 200,400 … I would perform very very modestly. Later on, following Arnold-like training regiment, I’ve noticed, that thowing aerobic sessions in the schedule (usually mornings) in about 3 weeks, I would feel like hell. And I was in my teens.
So even without specific testing, it may be already obvious from one’s life experience which type of training may be better suited.
In addition, as far as theory is concerned, it is 75-80% of a 1RM in a “perfect form”, that is supposed to be the middle point. Over time, supposedly, theese percentages would become a higher real value – 80% of 100 – 80% of 120. So middle point will move up in real value and training with same/similar resistance for longer TUL/reps, even if done to failure, may still be somewhat productive, but it’s effectiveness will constantly reduce. So My choice is rather to aim for the slightly higher side of the spectrum for this reason, but also for improved recovery(not to reach deeper levels of inroad), which seems to be My need. Hope I made myself clear. English is not my native langauge and the topics are very specific too 😀
Very clear. Thanks again for the great comment and contribution to this discussion.
I’m also very curious what comment may Drew have on the Brian Johnston interview (hopefully he has listened to it) and more specifically to the practicality of the idea that changing exercises for a given muscle group regularly, wihile keeping best possible form and of course employing the more or less most effective and safest ones, may be another way to stay away from focusing too much (in the bad way) on improving your TUL, Cadence, Improvement in a given exercise…. In other words will this be a valid way to help one’s self to stay focused only on the exercise execution form and not on “performance” variables as weight used and TUL and in the same time to still have a great workout and avoid too much adaptation to technique of a given exercise. To me this idea seems valid, but the downside is ofcourse exercise selection and learning an practicing proper form for each one. Just to clarify that my question reffers for an experienced lifters.
It is not necessary to vary exercises for this purpose.
Hi Lawrence, I forgot, to answer the question, that you both ask about how it is correctly to pronounce “Kratos” in greek. My country neighbours Greece, and I undesrtand this much. So you pronounce it Kr{ej}tos, as in Greek it should sound like Kr{a:}tos, a firm A, like in the word cAr for example 😀
Haha interesting. Thanks Kamen!