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Discuss The Tabata Method at the Workout & Training Tips within the Wrestling Talk Forums; There are many ways to increase the intensity of your workouts. In order to do ...
  1. #1
    NCAA Champ grecowrestler13's Avatar
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    Default The Tabata Method

    There are many ways to increase the intensity of your workouts. In order to do so, you could increase the weight you lift, increase the amount of reps you perform, or increase the number of sets you do. Incorporating any or all of these three factors can give you an unlimited number of combinations for changing your workout. But there is another, often overlooked, factor: time. Shortening your rest periods or performing an exercise for a certain amount of time can give you a big boost in intensity.

    Tabata is the name of a Japanese researcher who discovered an interesting way to increase both anaerobic and aerobic pathways at the same time. It's an excellent program for any looking to lose fat quickly.

    The Tabata method incorporates this time factor. This method got its name from a Japanese researcher who found a way to increase aerobic and anaerobic pathways at the same time.


    The method is simple, fast, and you don’t need any special equipment – just a clock or stopwatch.

    To incorporate the Tabata method, perform an exercise for a “20 seconds on, 10 seconds off” pattern. Do the exercise at maximum intensity. In other words, don’t pace yourself; go for as many reps as you can. See the example below:

    • Choose an exercise.
    • Perform the exercise for 20 seconds at full intensity (as many reps as you can).
    • Rest for 10 seconds.
    • Repeat 7 more times.
    • This will take 4 minutes
    Trust me; this is not as easy as it sounds. It really taxes your muscles and gets your heart rate up. It transforms exercises you once found easy. I wouldn’t recommend this method for those just starting out, as you should have a good foundation of strength and cardiovascular fitness before trying this method. The Tabata method works great with these exercises:
    • Push ups
    • Sit ups
    • Pull ups and chin ups
    • Bodyweight squats
    • Front squats (use significantly less weight than you usually lift)
    • Sprints
    I would also suggest using big compound lifts that work many muscles at once such as thrusters, front squats, or squat-and-press. But remember that when using weights, you should use around no more than 30% of your maximum.

    That’s it, a simple but highly effective fat loss strategy that’s guaranteed to have you crying for your mommy. I dare you to try it! Next up in the extreme fat loss strategy, I’ll be tackling how you should tweak your exercise program for optimal fat loss.
    TRAIN LIKE A MADMAN!

  2. #2
    World Champ gjfovf's Avatar
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    Default Re: The Tabata Method

    Very similar to VO2 Max. I do this with snatches 15 seconds on 15 seconds off. I try to average 8 reps. 40 sets. Ughhh!!
    "All that we are is the result of what we have thought. The mind is everything. What we think we become."

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    NCAA Champ grecowrestler13's Avatar
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    Default Re: The Tabata Method

    I just started doing this like this week. It kicks my butt!
    TRAIN LIKE A MADMAN!

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    World Champ gjfovf's Avatar
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    Default Re: The Tabata Method

    It is a great way to train, but you can't do it on a daily basis. Maybe once or twice a week, with 2-3 days in between. It is brutal.
    "All that we are is the result of what we have thought. The mind is everything. What we think we become."

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    Default Re: The Tabata Method

    i tried this with some kettlebell exercises

    ugh

    kill me

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    Default Re: The Tabata Method

    i love the tabata protocol. i started out doing it with just sprints, and i tried snatching (with a dumbbell, no kb access :[ ) and clean&pressing.

    ...

    not enjoyable.

  7. #7
    World Champ gjfovf's Avatar
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    Default Re: The Tabata Method

    Quote Originally Posted by razegfx View Post
    i love the tabata protocol. i started out doing it with just sprints, and i tried snatching (with a dumbbell, no kb access :[ ) and clean&pressing.

    ...

    not enjoyable.
    Lol... "not enjoyable" great line.
    "All that we are is the result of what we have thought. The mind is everything. What we think we become."

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    Default Re: The Tabata Method

    i actually used the protocall unce a week for my bmx training. i often described it as 2-3 minutes of warming up, 4-7 minutes for the workout, several minutes laying on the carpet, crying afterwards

    edit-- useless info side note-- this was developed for olympic speed skaters in japan

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    Default Re: The Tabata Method

    lol gjfovf. but absolutely true :[

    and yeah i think actual it is important to note that this was developed for olympic speed skaters. its important in the fact that these athletes were already very fit. at an elite level of conditioning its hard to see real drastic increases, but the protocol did help break this sort of plateau. not that we need anymore reason to do it, jsut though that it was worth noting.

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