GUYS! i just did a tabata method workout for the first time...holyyyy sheeeet! it works guys. it works. im proud to say, that i finished all 8 sets, front squats, with 85 pounds. Had my girlfriend timing me and checking my form so you know that kept me honest. first set, eh, not to bad, 2nd, wow, felt the burn but could handle it. 3rd and 4th i was hurting. 5th and 6th my quads were on fire and i couldnt breathe. 7th my legs damn near gave out. 8th, they did. racked the bar for the last time, and literally fell down. sucking wind and holding my lunch down and stretching my legs in agony. couldnt move for 5 minutes and could barely stand after that. it was awesome. so i just wanted to let ya'll know, that i had one of the best workouts of my life. thought i should share.
btw, my girlfriend kicks all your girlfriends asses. she got through 5 sets with 55 pounds. made me proud.
well i was supposed to do sprints yesterday as part of my normal routine. but since the track was closed cuz of bad weather and upcoming graduation i ended up doing tabata. To be perfectly honest, it might just be me, but my recovery went pretty well so far. dont get me wrong, it sucked like hell at the time, but my legs just arent as sore as i thought they would be. maybe i need more weight? i'll find out next time i guess haha
For the record. You can do things with a Tabata "influence," but unless you're doing Front Squats or whatever that other exercise is (like a push press or something, IDK,) then it's not actually Tabata.
i dunno man, i guess i could give both a shot. whenever we would do PT with the recruiters we would do something similar to Tabata. 60 seconds of work (pushups, sidestraddle hops, airsquats, box jumps, and other stuff) with 10 seconds of rest for 6 or 8 rounds. just didnt compare to doing front squats even though the work was longer. maybe it has to do with the resistance used making it just a hard ass workout rather then just bodyweight?
I stand correct. I was probably thinking of the random TMag article I read one time or something like that.
Either way, the only non Front Squat variation of Tabata that really seems to dominate me in the same way is Tabata Sprints. These are seriously the worst, and most horrible things I've ever done physically-speaking. The other ones aren't bad but at that point I'd almost rather just do some other variation of HIIT for longer.
There was some follow-up where the original researcher (Dr. Tabata) tested other interval protocols for their training effect.
First: note that as with any training protocol, "best" automatically implies "for what", and in the case of Tabata, the goal is increasing VO2 (maximum aerobic potential) in the trainee.
Varying the interval timing / workfactors from the 20/10 to other values reduces the VO2 max increase. The mechanism seems to be lactate production / oxygen debt, followed by a very brief recovery period. You can do other interval periods, and they may have their own training benefits, but if you're looking for a VO2 max benfit, toss in a 1-2x weekly Tabata set.
The whole matter of interval length and workfactor ratios (work to recovery) is something I've tried to research from time to time but there's surprisingly little written on the subject at least in lay accessible sources. The research on the strength training side (sets, reps, rest, training protocols) is much more accessible and advanced, from what I can tell. Hrm.... Wikipedia's actually got a good summary and compendium of references: http://en.wikipedia.org/wiki/High-intensity_interval_training