4 Minutes To Better: The Power of Tabata.

Tabata is the name of a Japanese researcher who pioneered an interesting way to improve both aerobic and anaerobic potential at the same time. He was a cruel genius. Try it and you will see why. 

It is one of those unique training styles that's transcends sport domains and has carry over effects across all disciplines – fitness, strength, weight loss, weight lifting, cyclists, runners, footballers. 

It is a unique strategy that appears simple and easy, but once you start has you asking, "Why did I start this madness and should I go and sit down and do some bicep curls instead." 

Here it is, my simple-stupid-stupid-simple always wins philosophy at its best.

Pick one exercise and do it as many times as you can for 20 seconds. Then rest for 10 seconds. Then repeat 7 more times. 

So….8 x 20 seconds on, 10 seconds off. In the 10 seconds off, don't go send a text or ‘gram-yourself-training-extreme-today-for-dem-gains”. Look at the clock, take a few deep breaths and repeat.

You can use pretty much any exercise that involves full body movements for this, but here are my favourite exercises for the Tabata Protocol:

  1. Burpee- don't hunch over in your jump component, open those hips up!
  2. Front Squat with Barbell or double Kettle bell hold – leave your ego at the door and go light. Rack the bar in between sets but keep your hands on it for the whole 4 minutes.
  3. Barbell/dumbbell Thruster- go light, Rack the bar in between sets but keep your hands on it for the whole 4 minutes.
  4. Kick sit- just try and maintain that pace…….
  5. Cycle – 85-90 % max wattage that you can manage, in the rest periods keep Turing your ledges over super slowly, but don't lower the tension. 
  6. Running sprints- get to an oval or the beach. Use your phone, monitor the time closely.

Keys to this technique are :

  1. Go hard in the first round and try maintain that number of reps to the 8th Round.
  2. For weight based exercises, use a light load, aim for about 12 reps. Keep hands on bar when resting
  3. Keep your eyes in the clock!
  4. Maintain strict form, especially for weights exercises
  5. BE STRICT WITH START AND REST PERIODS!

Tabata was a cruel genius. Try it and let me know your favourite-worst exercise. 

Coach.