MMA Stuff

Ad: Great punching bags at great prices.

Background
Not to get into a history lesson but the Tabata Sequence was created by Dr. Izumi Tabata and with the help of researchers from the National Institute of Fitness and Sports in Tokyo, Japan. The researched showed that there was an 28% increase in anaerobic capacity and 14% increase in the ability of consuming oxygen or also known as V02Max.

Tabata Workout
The workout is 4 minutes long, 20 seconds on/10 seconds rest. This is done 8 times.  So for the scholars out there, 30 seconds x 8 = 4 minutes. When I first read about this, I thought it was going to be a walk in the park, too easy. Like many times in my life, I was wrong. I love it because of the advantages previously mentioned and it’s quick. If you’re in the gym find 4 things you want to do with the Tabata Sequence that hits the full body, you’ll be suffering, I promise that.

Examples of some workouts in my training log:

Tabata Couplets

1. Pullups/Dips
2. Pushup/Squats

Tabata Bag Work
20 Seconds – Speed Punching
10 Seconds – Rest
20 Seconds – Speed Punching
10 Seconds – Rest
20 Seconds – Knees
10 Seconds – Rest
20 Seconds – Knees
10 Seconds – Rest
20 Seconds – Speed Punching
10 Seconds – Rest
20 Seconds – Speed Punching
10 Seconds – Rest
20 Seconds – Knees
10 Seconds – Rest
20 Seconds – Knees
10 Seconds – Rest

So I challenge you to use this with body weight exercises, barbell, dumbbells, heavy bag, whatever. The great thing about this is that it’s scalable to almost anything. The easiest way to track time is with a Gymboss Timer. What are some of your favorite things to use the Tabata sequence with?

Related posts:

1. Training Tools
2. MMA Training for Speed and Explosiveness
3. MMA Conditioning When Training for a Fight
4. MMA Training Mistake #4 – Weight Lifting
5. Metabolic Barbell Complex