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Thread: tabata programme

  1. #1
    Senior Member wagon's Avatar
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    Default tabata programme

    Can someone give some examples of what they think are the best Tabata programmes for mma / grappling?

    I do interval training with my gymboss timer (below) so just looking for some ideas on other programmes

    Press ups (30 secs)
    Burpees (30 secs)
    Dumbell Clean, jerk and press (30 secs)
    Jumping squats (30 secs)
    Sit ups (dumbell / med ball - 30 secs)
    (Start over again so 5 minute round)

    1 minute rest and do again, I try and do 5 sets.

    http://www.rosstraining.com/articles...intervals.html
    from Ross site also

    cheers
    Last edited by wagon; 19-11-2007 at 01:39 PM.

  2. #2
    Gary 'Smiler' Turner
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    Well, Tabata's studies concluded with 8 sets without break of 20secs high intensity with 10 second recoveries - therefore all completed and done in 4mins 50 seconds.

    Composite moves are ones that give the best results for me.

    Saturday, as the start to a real killer workout, there were three of us training, and we did three 'Tabata's' with 1min break in between...

    - body weight squats
    - bag clean and press
    - press up burpees.

    Yep, we were killed by the end of the 14mins in total it took....and then had alot more work to do...

    Just to give you ideas...

    Smiler

  3. #3
    Senior Member wagon's Avatar
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    Quote Originally Posted by Smiler View Post
    Well, Tabata's studies concluded with 8 sets without break of 20secs high intensity with 10 second recoveries - therefore all completed and done in 4mins 50 seconds.

    Composite moves are ones that give the best results for me.

    Saturday, as the start to a real killer workout, there were three of us training, and we did three 'Tabata's' with 1min break in between...

    - body weight squats
    - bag clean and press
    - press up burpees.

    Yep, we were killed by the end of the 14mins in total it took....and then had alot more work to do...

    Just to give you ideas...

    Smiler

    so how does that work then mate? I think I'm being a bit thick, how do you do the tabata, what exercises in what order / time etc?

    cheers Smiler
    Last edited by wagon; 19-11-2007 at 02:06 PM.

  4. #4
    Gary 'Smiler' Turner
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    Hi,

    I tend to do the same exercise for the duration of the Tabata.

    For example, take burpees.

    Do 20seconds flat out...rest 10 seconds...repeat 8 times to the entire 'Tabata' is completed in 3mins 50secs.

    You can find loads of stuff about it by sticking it in google.

    Hope this helps!

    Smiler

  5. #5
    Senior Member wagon's Avatar
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    cheers mate

  6. #6
    jgp
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    are these good for fighting fitness

  7. #7

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    I did some with :

    Sprawls - surprisingly hard if your doing them quick enough and changing direction.

    Heavy bag - 10 hard fast punches and 2 kicks ( repeat )

    Tuck jumps.

    Only did 7 sets of each so worked out 10 mins in total, will do longer next time was just a tester really to get used to doing them

    The possibilities are endless as you can do them with pretty much any excercise you want.

    I only recently heard about them and will be using them all the time from now on in my training !

  8. #8
    Gary 'Smiler' Turner
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    Your timing is off for doing Tabatas...stick it in google...the times and intensity are as a result of research and study...

    Looks like you are just doing intervals of choice...

    Smiler

  9. #9

    Default

    Gary, so 8 sets of tabatas should last 3mins 50 right ? ( 30 secs x 8 ) 240secs = 4mins - 10 sec rest = 3 mins 50 !

    But in your previous post you said 8 sets should take 4mins 50 secs ?

    Typo ? Or am I missing something ?

  10. #10
    Gary 'Smiler' Turner
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    Typo!

    Its 3mins 50seconds...

    And to get the terminology right its 8 sets = 1 'Tabata'...

    Lol!

    Smiler

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