The Tabata workout is a high-intensity training methodology that produces remarkable results. A Tabata workout is an interval training cycle of 20 seconds of maximum intensity exercise, followed by 10 seconds of rest, repeated without pause 8 times for a total of four minutes. In a group context, you can keep score by counting how many lifts/jumps/whatever you do in each of the 20 second rounds. The round with the smallest number is your score. Use this score as a baseline for later on -see your progress or lack thereof to really target weak points as you move forward. Never settle for your last score! You will be amazed at how intense the four minutes of fun will feel. This method taxes both the aerobic and anaerobic energy systems. To be clear, this isn’t “eight sets of eight,” although the goal of doing eight reps in each of the 20-second clusters is about right. Instead it’s “as many reps as I can get in” during the twenty seconds, followed by ten seconds rest. It helps to be able to see a wall clock with a second hand during your four minutes of fun. Stop at twenty seconds, rest ten seconds, and go again. Watching the clock helps with your focus and also in keeping count of the eight cycles…
COMPLETE THE FOLLOWING:
TABATA SUICIDES (15 yds (45 feet), touch the ground at each end of your sprint)
TABATA SQUAT JUMPS (squat down, explode into a high jump, landing back in a
TABATA LEG RAISES
TABATA SQUAT JUMPS
15 Min of work on Hand-stand Push Ups
Working on endurance and aerobic power through some serious Tabatas. Get a stopwatch and go get some. For your Squat Jumps, get as much power into your move as you can and get as much height, always landing back in a full sqautted position. For your SUICIDES, set up two orange cones / markers / whatever it takes to mark out 15 yards. This can most likely be done in a gym or some small open space. At the start, sprint to your marker, touch the ground and then sprint back, again touching the ground. Use the Tabata method described above for the full 4 minutes. During these Tabata drills, you are permitted to rest for one minute between exercises (between jumps and suicides), but no more!!! This will take you until 29 minutes, if you allow yourself only one minute rest. We’ll finish up with some technique training – work on Hand-stand Push Ups.