Monday 7/18/11

The Tabata Method is the result of a ground-breaking study headed by Dr. Izumi Tabata from the National Institute of Fitness and Sports in Tokyo, Japan in 1996. The results of this study demonstrated the remarkable potential of high-intensity interval training (HIIT). After just 6 weeks of testing, Dr. Tabata noted a 28% increase in anaerobic capacity in his subjects, along with a 14% increase in their ability to consume oxygen (V02Max). Significantly, the results were seen in not just the unfit, but in physically fit athletes as well.

A Tabata workout (also called a Tabata sequence) is an interval training cycle of 20 seconds of maximum intensity exercise, followed by 10 seconds of rest, repeated without pause 8 times for a total of four minutes.

Warmup
Foam roll thoracic spine and lats, then:
3 rounds
Jump rope 150x
PVC Shoulder Mobility drills

3 rounds
10 pushups
10 kettlebell swings
5 kettlebell push press per arm

Strength
Push Press 1 RM
Push Jerk 1RM

Conditioning
4 minutes: 20 seconds work/10 seconds rest
Tabata thrusters