Tabata Training Methods

[DJH]

Hoping someone can answer a question for me.

Been reading up the Tabata training methods (interval training). As i understand it you do 20 seconds of training at 100% intensity, rest for 10 seconds (30 seconds total) and repeat 7 times.
This amount to 4 minutes of hard core training.

My question is, do you pick a single activity (eg: sledge hammer training on a tractor tyre) and work your 4 minute Tabata training in as part of an overall workout, or should you pick 3 or 4 exercises and make the entire workout based on these interval principles.

Any ideas on training ideas based around these principles are welcomed.

Thanks in advance

Ben Hamilton
(I appologise for posting under someone else's username, but i couldn't log on)

[promoboss]

Hi Ben,
As far as tab training methods go you can vary the times & vary the exercises.
eg, pick 3 or 4 exercises & do them in rounds they could be push ups sit ups grunts squats
this should knock the stuffing out of you for a few minutes.
you keep it all mixed up for good variety the sky is the limit. throw in some kettle bell swings to they're fun.

[Steve P]

There was a little bit on interval training a while back.

http://www.sportzblitz.net/forum/topic.asp?TOPIC_ID=4506&SearchTerms=fartlek


Google Fartlek which is similar.

Couple of options

(1) Laps around an oval, sprint the long length, jog the short.
(2) Road runs, spring 2 telegraph poles, jog one.

One that use to be popular was run (fast) the long length of an oval, then 20/20 of pushups and situps. Return then 19/19. All the way down to 1/1.

Can't be too many Ben Hamilton's about. Did you go by the name "Blaster?"

[gvmartialarts]

We do Tabata exercises a lot, it is great cardio and plyometric training. A dvd is out from the Pit where Chuck Liddel trains. It is just different Tabata exercises, different variations. really easy to remember, and really challenging. The thing I like about Tabata exercises is the more you get out of it depends on how much you put in. It doesn't have to be longer the more often you do, just more intense...

[Kelvin]

hey man!

I have to recommend that you check out rosstraining.com read the forums and even maybe buy one of his books, i bought infinite intensity the other day and it's really a great book, plus ross does all of his stuff personally which makes it even better!


I'll give you an example of one of his tabata routines from the book.

but yes.
tabata is usually 20secs max intensity followed by 10secs rest, then repeat the cycle 8 times! which will total 4 minute (4 minutes of hell that is :P)
as ross states in the book, i'll state as well, the usual protocol for the tabata system is 8x20w/10r (w=work. r=rest)

now you can apply this protocol to many different forms of exercises. the most common being running, heavy bag punchouts, and bodyweight exercises, keeping them explosive! as you have to work at maximum intensity!

he has given us 2 example workouts.

one is a tabata hybrid sample.

burpees x 20sec +10sec rest.
pullups x 20sec +10sec rest.
squats x 20sec +10sec rest.
then repeat 4 times.

another one called the sweet 16 is
1. tabata heavy bag punches x 20sec +10sec rest. 8 times.
then move onto
2.tabata squats x 20sec +10sec rest. go through 8 times.
3. heavybag punches again at x 20sec +10sec rest. 8 times.
4. tabata pushups x 20sec +10sec rest. 8 times.

also keep in mind you don't have o use the '8 x 20w/10r' protocol you can adjust it and still get similar results!

the exercises you do are up to your imagination and what you think will help you achieve your goals efficiently.


again. i can't stress this enough. check out http://www.rosstraining.com/ and even buy one of his books, they're worth their weight in gold!

ps. mod's please don't delete this, it's not intended to sound like a marketing thing, I just really believe that there's some awesome info for those who are training..

[Ron Burgandy]

Ron here....I agree with you Kelvin. Ross is a one man show. I have all 3 of his books and there is no limit to what you can achieve. He personally sends his books to you and even signs thanks!! Support this guy as he is a former boxer and small time operator!!

[DanielBoonchu]

yeah i have 2 of ross books too.. the man is very informed with everything he talks about and he is a machine!

[LeewkMT]

This guy sounds like he know his ****, just checked out the site and reckon ill look into getting some of his books!

[Kelvin]

wish i had bought all 3 books at once! i want to get another but shipping's a coit!

[hunter01]

there is actually a tab training app for iPhone. Pretty basic but good if you don't want to think to hard about your workout structure

[bajnh]

quote:Originally posted by Steve P
Can't be too many Ben Hamilton's about. Did you go by the name "Blaster?"


Sorry ti's taken so long to reply but yes, that is me.

Regards

Ben Hamilton

[LeewkMT]

Tried this at training the other night and was very impressed, my trainer is going to make it a regular part of our training now!