The VIPEFR training style has been officially approved by the World Federation of Fitness Running

“The World Federation of Fitness Running has officially recognized and approved the VIPEFR training methodology, developed by Dr. Mohammad Khaled Dodman, as an innovative and effective system for enhancing athletic performance, endurance, and overall physical fitness.”

VIPEFR (Variable Intensity Phase Exercises for Fitness and Running) is an innovative training methodology designed to enhance strength, speed, acceleration, balance, agility, and cardiovascular endurance. This system integrates variable-intensity training phases with functional, full-body exercises, closely mimicking real-life movement patterns and sports-specific actions. By emphasizing multi-joint, full-range motions, VIPEFR conditions the body holistically, making it adaptable for various physical activities.

This training style is structured to improve neuromuscular coordination, core stability, and endurance while reducing the risk of injuries. Unlike conventional weight training, which isolates specific muscle groups in stable positions, VIPEFR challenges the body through dynamic instability, forcing multiple muscle groups to engage synergistically.

VIPEFR exercises are designed to stimulate multiple muscle groups simultaneously, requiring a high level of intermuscular coordination. Traditional gym exercises often achieve muscle hypertrophy by isolating muscles in a controlled, stable environment. However, VIPEFR enhances functional strength by introducing instability, compelling the body to recruit stabilizing and primary movers together.

The methodology prioritizes multi-joint, compound movements over isolated exercises, improving movement efficiency and sports performance. By simulating everyday biomechanical patterns, VIPEFR ensures optimal muscular synchronization, enhancing both athletic performance and overall physical fitness.

Core Principles of VIPEFR Training

VIPEFR is founded on the principle of dynamic muscle integration, wherein the upper body, lower body, and core operate in harmony. This approach allows individuals to transition seamlessly between low- and high-intensity movements, optimizing oxygen uptake (VO2 max) and overall metabolic efficiency.

Full-body synchronization: Simultaneous engagement of upper, lower, and core muscle groups.

Aerobic & anaerobic conditioning: Alternating between endurance-based and high-intensity efforts.

Functional movement patterns: Training that mimics real-life motions for better athletic and daily performance.

Adaptability: Exercises can be modified for all fitness levels and age groups.

Objectives of VIPEFR Training

The primary goal of VIPEFR is to enhance overall fitness and prepare the body for sports-specific and daily activities. Unlike isolated strength training, which targets individual muscle groups, VIPEFR fosters a holistic integration of physiological systems, including:

Muscular system (strength & endurance)

Nervous system (neuromuscular coordination)

Cardiovascular system (heart & lung capacity)

Skeletal system (joint stability & mobility)

This approach makes VIPEFR suitable for individuals aged 7 and above, allowing them to build strength, flexibility, agility, and endurance progressively. Training regimens are tailored based on age, gender, skill level, and individual needs (e.g., daily functionality or sport-specific preparation).

1. Exercise Variety & Motivation: Prevents workout monotony and maintains engagement.

2. Broad Applicability: Suitable for children, adults, and elderly individuals.

3. Progressive Overload: Scalable for beginners, intermediate, and advanced trainees.

4. Time Efficiency: Ideal for both coaches and athletes aiming for comprehensive fitness gains.

5. Full-Body Conditioning: Engages multiple muscle groups simultaneously, enhancing overall performance.

6. Injury Prevention: Strengthens tendons, ligaments, and stabilizing muscles.

7. High-Calorie Burn: Supports fat loss and metabolic efficiency.

8. Improved Cardiovascular & Respiratory Endurance: Enhances aerobic capacity & anaerobic threshold.

9. Increased Neuromuscular Coordination & Balance: Optimizes motor control and proprioception.

10. Minimal Equipment Requirement: Exercises can be performed with bodyweight or basic equipment.

Limitations of VIPEFR Training

Despite its numerous advantages, VIPEFR has certain limitations:

Muscle Hypertrophy Limitations: While it promotes strength and endurance, maximum muscle growth (hypertrophy) is not the primary goal. Bodybuilders and powerlifters may require additional resistance training.

Medical Considerations: Individuals with cardiovascular conditions, diabetes, osteoarthritis, or pregnancy should consult a physician before adopting VIPEFR.

1. Individual Factors

Age, gender, and overall fitness level.

Sport-specific or general physical preparation goals.

Dividing training into upper body, core, lower body, or full-body sessions.

2. Workout Structure

Time vs. Repetitions:

Beginners: 10-30 reps or 10-30% max heart rate (HRmax).

Intermediate: 30-60 sec, 30-50% HRmax.

Advanced: 60-180 sec, 70-90% HRmax.

Stages of Training:

Beginners: 3-5 phases.

Intermediate: 6-10 phases.

Advanced: 10-15 phases.

Exercise Intensity: Adjusted between aerobic, anaerobic, and resistance efforts.

Distance Component: Running-based variations tailored to individual needs and sport-specific requirements.

Resistance Load: Light, moderate, or heavy weights based on training objectives.

Rest Intervals: 10-30 sec rest between movements, depending on exercise intensity and workout goals.

Set Volume: Typically 3-5 sets per session, adaptable based on fitness level.

Inter-Set Recovery: Ranges from ⅓ to full set duration, ensuring optimal recovery without compromising intensity.

Example  VIPEFR
Workout (phass)	set	Rep or time	recovery	Exercise intensity heart rat	distance
Warm up	–	5-10min	–	–	–
Jumping  jack	3	30″	10″	40-45%	-100
plank	3	45″	20″	40-45%	-175
sit up	3	25rep –  ۳۰″	۱۰″	۴۰-۴۵%	-۱۲۰
Lunges	3	20rep – 30″	10″	40-45%	-120
JUMP SQUAT	3	30rep – 45″	15″	40-45%	-165
RUNNING	3	5rep – 90″	30″	40-45%	20m  ۳۳۰
Runnig in place	3	45″	15″	40-45%	165
Cool down	–	5min	–	–
Total time	30 min

Warm-up & cool-down are essential to prevent injury.

Gradually increase intensity to adapt safely.

Train to muscular fatigue to activate anaerobic energy systems.

Elite athletes can sustain high-intensity efforts for 3-5 minutes before requiring rest.

VIPEFR is a highly effective functional fitness system that integrates endurance, resistance, and aerobic training with variable intensity protocols. By targeting all muscle groups and energy systems, it enhances strength, endurance, coordination, and athletic performance. This adaptable method suits all fitness levels, improving physical conditioning, cardiovascular health, and overall well-being.