T Nation

Tabata Question

Quick question about the # of reps for a Tabata. I have read plenty about the method and how you should be completely gassed at the end of it. That said, if I am swinging an 8lb and 16lb sledgehammer, what’s a decent number of reps in the 20 sec work period? 15? 20? More than 20?

Thanks

jnd

Can’t really say, it’ll depend on what 170% of your VO2 max is. If I’m completely out of shape then maybe 10 would be enough to get my heart rate to that region, if I swing hammers for a living then it might be 20.

Never tried with a hammer, try it and see how you feel. “Decent numbers” really depend on the person. Just don’t hurt yourself with that hammer. I don’t do thrusters anymore 'cuz I realized I was getting a bit dangerous with the weight over my head… F. Squats when at the gym, bw squats and burpees at home for me.

[quote]Gambit_Lost wrote:
Never tried with a hammer, try it and see how you feel. “Decent numbers” really depend on the person. Just don’t hurt yourself with that hammer. I don’t do thrusters anymore 'cuz I realized I was getting a bit dangerous with the weight over my head… F. Squats when at the gym, bw squats and burpees at home for me. [/quote]

G_L,

Can I ask you to share the number of reps that you are getting with the front squats, bw squats, and burpees?

I am not trying to pry, just trying to get a roundabout number to aim for. As I said, I’ve read a shit ton about this, but there never seems to be any mention of what numbers people are achieving. Not that the number of reps should matter, I’m just interested in a ballpark.

Thanks

jnd

I got lower morning heart rate with squats holding dumbells on my shoulders, range 13 to 8 reps or goblet style. Be safe.

[quote]jnd wrote:

[quote]Gambit_Lost wrote:
Never tried with a hammer, try it and see how you feel. “Decent numbers” really depend on the person. Just don’t hurt yourself with that hammer. I don’t do thrusters anymore 'cuz I realized I was getting a bit dangerous with the weight over my head… F. Squats when at the gym, bw squats and burpees at home for me. [/quote]

G_L,

Can I ask you to share the number of reps that you are getting with the front squats, bw squats, and burpees?

I am not trying to pry, just trying to get a roundabout number to aim for. As I said, I’ve read a shit ton about this, but there never seems to be any mention of what numbers people are achieving. Not that the number of reps should matter, I’m just interested in a ballpark.

Thanks

jnd[/quote]

Dan John wrote a great article on Tabatas for T-Nation. In that article he stated that for front squat and thruster tabatas, one should move up in weight when you hit 8 reps on the worst set.

From my expierience this is a good rule of thumb; I can determine if the weight is appropriate based on how I feel during and after the tabata.

I suggest you start doing them regularly and see what works for you. If you are not in a world of hurt by the third set, re-evaluate.

[quote]aeyogi wrote:

[quote]jnd wrote:

[quote]Gambit_Lost wrote:
Never tried with a hammer, try it and see how you feel. “Decent numbers” really depend on the person. Just don’t hurt yourself with that hammer. I don’t do thrusters anymore 'cuz I realized I was getting a bit dangerous with the weight over my head… F. Squats when at the gym, bw squats and burpees at home for me. [/quote]

G_L,

Can I ask you to share the number of reps that you are getting with the front squats, bw squats, and burpees?

I am not trying to pry, just trying to get a roundabout number to aim for. As I said, I’ve read a shit ton about this, but there never seems to be any mention of what numbers people are achieving. Not that the number of reps should matter, I’m just interested in a ballpark.

Thanks

jnd[/quote]

Dan John wrote a great article on Tabatas for T-Nation. In that article he stated that for front squat and thruster tabatas, one should move up in weight when you hit 8 reps on the worst set.

From my expierience this is a good rule of thumb; I can determine if the weight is appropriate based on how I feel during and after the tabata.

I suggest you start doing them regularly and see what works for you. If you are not in a world of hurt by the third set, re-evaluate.
[/quote]

Thanks for the feedback… I am off to hurt myself for 4 minutes.

jnd