Pukey-time: Get Ready To Battle Tabata!
Submitted by Got Strength? Blog
So we’ve established how cool High Intensity Interval Training (HIIT) is. We’ve established why it’s cool. Well, how do you do it?
For a quick refresher, when I talk about “Tabata” training, I’m speaking of a protocol involving twenty seconds of extremely high effort followed by ten seconds of rest. This is repeated a total of eight times, or four total minutes.
The original Tabata study was done on stationary cycles. This is a great way to do it, but gets kind of boring. I also like Tabata cycles that involve more of the body than just cycling. I guess I’m just nasty like that.
Here are some things to think about before you try this stuff:
1. It’s HARD. If you’re doing it right, you may easily feel like puking when you’re done. Chances are you’re not going to (it’s only four minutes), but it’s tough. If you’re not physically up to that kind of condition, then abstain for now.
2. You need to work as hard as you can. We’re talking 120% effort here. It’s four lousy minutes! Suck it up, buttercup, and go all out. You’re just cheating yourself if you don’t.
3. Since you’re going so hard, it’s difficult to keep time by yourself. If you’ve got a clock with second measurements right in front of you (not on your wrist) then it’s doable. However, it’s really better to have someone call out your start and stop times.
4. Your rest periods are only ten seconds. That’s ten seconds, total. Not ten seconds of hanging out, THEN getting into position for the exercise. Since you don’t have much time it’s usually easier to keep a hold of the bar or stay in the start position (as long as it’s restful).
Ok! Let’s try some different Tabata variations!
Squatting: Simple bodyweight squats. Get as many as you can in the twenty-second period. We’re looking at more than 20 reps, 25 if you can. Hell, 50 if you can manage that. You’re going to have to actively pull yourself into the squat with your hamstrings to be moving at your top speed. It also helps to move your arms forward in rhythm.
Thrusters: The next evolution. Begin with a barbell, dumbbells, or kettlebells, or sandbag (hardcore) braced on your shoulders as if you were about to do a military press. Keeping the bar there lower yourself into a deep front squat. Now fire out of the squat and as you rise press the bar over your head. Think of it as a really deep push press.
On the way down lower the bar and squat simultaneously. You can develop a good rhythm this way and get more reps. Start with less weight than you think, trust me. A fast Tabata with a 95 lb barbell is pretty badass, even for guys who front squat 300-400 lbs.
Combinations: This is where it can get fun. Combine multiple whole body exercises that focus a bit on different body parts. Alternate these exercises for the sprint portions of the Tabata cycle. I don’t really recommend more than two exercises, as you’ll have a hard enough time remembering which one. A pair I like are burpees and kettlebell or plate swings. So it would look like this:
Cycle 1: Burpees
Cycle 2: Kettlebell Swings
Cycle 3: Burpees
Cycle 4: Kettlebell Swings
Cycle 5: Burpees
Cycle 6: Kettlebell Swings
Cycle 7: Burpees
Cycle 8: Kettlebell Swings
Give some of these gut-busters a try and leave a comment with your thoughts!
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