29.09.14
Today we started dissecting extreme high intensity interval training in preparation for tabata training. Tabata has been too freely adopted as yet another fitness trend. If done correctly it is an excellent form of cardiovascular and lung development training. However, many approach the very short rounds with the pace they would usually apply to much longer rounds. As discussed previously, repetition cadence is very important. Keep slow and controlled training for stability training and heavy lifting. When it comes to maximizing time to improve aerobic and anaerobic fitness, a client needs to be able to go at the fastest rate they can manage non-stop for short periods of time. The way I do this is to build it up through set repetitions and then timed rounds. The repetition work can build into mid-range strength and aerobic fitness routines, such as the 300 repetition workouts. It can also be used to encourage the client understand the intensity required. By using very low repetitions of simple exercises (complex exercises should be avoided when you are training for an effective tabata) the client gets an opportunity to try the same exercise several times until he gets an idea of the correct speed. Tonight we used a 100 repetition routine of sport specific exercises. This was not a beasting session due the length of time between exercises needed in order to assess, reassess and discuss correct form. This is a routine he will repeat on his own, counting up to 4 between each set whilst controlling his breathing and standing tall. It is crucial that he keeps the intervals short and that he performs the repetitions as fast as possible with correct form. Before we began going through this routine I ran him through a kickboxing and anti-grappling pad-work warm-up on the Thai focus mitts. I advise that he begins this routine with a 5 minute warm-up and finishes it with a 5 minute warm-down to include stretches. 10 reps jab/cross 10 reps right leg 45 degree round kicks 10 reps left leg 45 degree round kicks 10 reps hooks 10 reps right leg straight knee strikes 10 reps left leg straight knee strikes 10 reps bag climbs 10 reps sprawls 10 reps knee-pins 10 reps sit-throughs A final point of discussion I wish to bring up is the subject of speed-training. Training for speed, as in the application of techniques as quickly as possible, is related to this form of training, although it isn’t the objective. Speed training encompasses reaction training and fluidity of a succession of techniques. Some have argued that simply performing exercises at a faster rep cadence does not automatically make an individual faster. Muscle is muscle and there is definitely a relationship between developing thicker muscle through sprint training and heavy lifting, and yet both are obviously at different ends of the rep cadence scale. Tonight’s session is primarily concerned with conditioning my client to improve mental and physical stamina using combative methods. However, he also learnt how to work on developing more speed in certain specific techniques. For example, in order to get a higher volume of strikes the client needed to understand how to lead with the striking tool. This is different to power training – which I touched upon – where you lead with the body. So, although fast twitch muscles were engaged and it was advantageous to learn how to speed up the delivery of technique in order to get the most out of the exercises, these should be viewed more as by-products than anything else. Speed and agility training have their own separate routines. Photography by Charlotte Von Bulow-Quirk from my new ebook "Mordred's Victory".
Four Minutes to Fit: How to Train with Tabata (mensjournal.com)
Tabata or not tabata, that is the question. (thehealthhump.com)
Pressed for time? Try a Tabata workout (dailyherald.com)
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