Tuesday, January 9, 2018

1/9/18

Tabata Tuesday... Warm up with joint mobility, dynamic movement, and foam roller.  Simple 1 station tabatas.   Below is a the technical explanation of the tabata protocol.. It is a great way to get some HIIT training.

"A popular regimen based on a 1996 study[6] by Izumi Tabata (田畑 泉) uses 20 seconds of ultra-intense exercise (at an intensity of about 170% of VO2max) followed by 10 seconds of rest, repeated continuously for 4 minutes (8 cycles). Tabata called this the IE1 protocol.[7] In the original study, athletes using this method trained 4 times per week, plus another day of steady-state training, and obtained gains similar to a group of athletes who did steady state (70% VO2max) training 5 times per week. The steady state group had a higher VO2max at the end (from 52 to 57 ml/kg/min), but the Tabata group had started lower and gained more overall (from 48 to 55 ml/kg/min). Also, only the Tabata group had gained anaerobic capacity benefits." Wikipedia

20 seconds on 10 off

ropes
snatch
squat thrusts / sitout combo
squat
heavy swings


Cool down, have a nice day... El Rey always...

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