Tabata Training It Works

Recently, my Sensei implemented Tabata training into his adult karate class. Let me just say, it's an intense and effective training program.

For those who are unfamiliar with Tabata training, it’s a program that builds strength and endurance. How it works is you pick an exercise, any exercise, and you perform 8 intense sets. Each set is 20 seconds long, so you pump out as many reps as possible. In between each set you take a 10 second rest.

In class we've done heavy bag workouts where anything goes punches, kicks, knee strikes, elbow strikes etc... We've worked out our legs doing squats using resistance bands. The first two sets were easy but by the third set I was feeling it. In fact, my legs were killing me for three days which tells me I really need to do more leg exercises.

At home I've done jumping jacks which are great for your legs, shoulders, and endurance. This morning I did curls using the resistance bands and boy were my arms feeling it.

These past few weeks have been intense and effective. In fact, I've noticed a difference already in my endurance. What’s great about the program at Karate is you never know what Sensei has in store for you. I wonder what Tabata training Sensei has in mind for us in tonight’s class...

To learn read more about Tabata training check out these sites below.

http://timrosanelli.blogspot.com/2008/10/what-is-this-tabata-training-system-all.html


http://www.ehow.com/how_2130197_interval-training-elite-athletes-explained.html

week 2 sixty situps in a minuate

I completed day 1 and day 2 of week 2. So far the challenge has not been so difficult for me. In fact, I've been keeping my breaks at 30 seconds as opposed to 60, 90, and 120 because the reps are small. However, I'm sure this will change as each weeks become more challenging. As for Today, here are my numbers:
10, 12, 9, and max at 29 in 30 secs.

Situps Week 1 day 1

I started the 60 sit ups within 60 seconds program. Like the push up program, day 1 was not so bad. Programs like these tend to get more difficult as you approach each week. Anyway today, I did 8, 9, 6, and max 35 on the last set.

Sit up Challenge

With the push-up challenge behind me, I decided to jump right into the sit up challenge. What can I say, I'm a brute for punishment. Like the push up challenge you have to do your initial test before you start the weekly program. In addition, you need to decide which sit up format you will do: traditional sit up or crunches. I decided to go with the crunches format, since it is easier on my back and neck. In 60 seconds, I did 43 sit ups, only 17 shy of the goal. Not bad for one who does not do sit ups regularly.

Did The Hundred

After about nine weeks, I'm proud to say i did 100 push ups. The first 60 felt strong. By 70 my arms were getting tired. I took Steve's advice and focused on 10 at a time at that point which really helped.

Well, I'm going to take a break from push-ups for now and move on to the situp challenge.

http://60situpschallenge.blogspot.com/

Bob McClain

Week 6 Day 2 Again

I completed day 2. I'm sticking with my 1 minute break in between sets rule and it's a killer. I waited 2 minutes on my max out set. Here are the numbers:

44
60
48
36
57

week 6 day 1 again

Well after much consideration and advice from others, I decided to do week 6 over again. I believe by doing this week over again I will be able to do 100 push ups confidently on the next test.

Today, I pushed out 220 which was less than my first week 6 day 1 of 239. There are two differences between my two attempts of week 6 day 1 worth noting. First, the plan changed during my first attempt, which seems to be much better. Secondly, my breaks were 90 seconds in between sets instead of 180 seconds. I wanted to take shorter breaks this time around. The shorter breaks make it much harder but like they say"no pain is no gain."

Here are the numbers for today:

45
55
35
30
55

Final Test

Oh Man!! I did the final challenge test today and pushed out 94 to exhaustion. I don't think i'm going to do week 6 or 5 over again because i'm so close. I'm thinking about doing the test again on Wednesday. What do you think?

Week 6 Day 3

I finished week6 day 3 strong. i maxed out at 63 and the total for today was 275. Monday i will face the test of 100 push ups. After doing totals of 239 on Monday, 249 on Wednesday, and 275 Friday you would think this may be an easy task. But the fact is 100 push ups in one set is a lot. I will approach it with two days of rest and determination. Here are the numbers for today:
52
64
52
44
63

week 6 day 2

Week 6 day 2 is much like week 5 day 2 where you need to do more sets. The only difference is you push out 80... MORE. It was a tough day, but i still think day 1 of this week was harder. Ironically, I push out a total of 249 push ups in day 2 which was 10 more than day 1. WOW, This program is really working. I am feeling stronger with each day I complete. Here are today' numbers ( FYI: i totaled my sets):

1. 44
2. 60
3. 48
4. 36

Publish Post

max - 61

Week 6 (100 push up challenge)

Well, I started week 6 day 1 for the 3rd time and thankfully i was able to complete it today. The trick to my success was to give myself a little more rest in between sets. A little advice my Sensei and classmate gave me. Instead of taking a 1 minute break, i took 3 minutes and on the last set (the max out set) i bumped it to 4 minutes. Week 6 day 1 was difficult but with a little determination and rest you can do it. Here are the numbers of each set:
1. 56
2. 45
3. 42
4. 40
5. 56

A total of 239 push ups for the day. Here I come 100