Tabata Protocal

If you are looking for a great challange to add to your training then the Tabata Protocal might just be it.
Tabatas challenge every aspect of your training, mental, physical and emotional. It also is one of the quickest ways to boost your fat burning engine.
I USED to use the “protocal” reqularly but as with many things (bible study, time with friends, fishing, etc.. ) it fell by the way side when life became haried and stressfull.
This week marks the return of it to my schedule.
Here is a simple outline incase you have never heard of Tabatas before.

You can use nearly any exercise to apply Tabatas to. Recubant bike, treadmill, jogging in place, hill running, squats, cleans, heavy bag work.

This is what the routine looks like.
5 minutes warm up at approximately 40% of your training max.
20 seconds all out effort.
10 seconds total rest.
20 seconds all out effort.
10 seconds total rest.
20 seconds all out effort.
10 seconds total rest.
20 seconds all out effort.
10 seconds total rest.
5 minutes cool down at approximately 40% of your training max.

Thats it for beginners – and old farts like me.
Apply the protocal 3-4 days a week.
As you get better able to handle the stress of Tabatas you can increase the number of cycles you do from 4 to 7.

Make sure to get a physical before launching into Tabatas because they are outragiously intense.

I am adding 4 tabata cycles three days a week using a recumbant bike, for now.
This spring I will head back out doors and apply Tabatas to the sled drag. I LOVE the sled.

May the Lord bless you and your household.
John

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