In my sport, I have to more or less kick/punch continuously for 2 min rounds. So, I've adapted the Tabata Protocol to this situation. Here's an example, from benching:
Put a light weight on the BB (for me, this was 125 pounds). Bench as fast as you can for 20 secs. Rest for 10 secs. Repeat this 7 more times. When this becomes easier, add weight; I've not reached this yet btw.
Rest for 5 minutes.
Do similar for any other exercise you want. I do short-range upright rowing.
Rest 5 minutes. Now go bench for 1 or 2 sets of very heavy.
Please try this before laughing at such a light weight. Torture is gooodddd!!