TABATA Protocol & Workout

TABATA Protocol Chart

 Professor Izumi Tabata, initially involving Olympic speedskaters. The study used 20 seconds of ultra-intense exercise (at an intensity of about 170% of VO₂max) followed by 10 seconds of rest, repeated continuously for 4 minutes (8 cycles). The exercise was performed on a mechanically braked cycle ergometer. Tabata called this the IE1 protocol. In the original study, athletes using this method trained 4 times per week, plus another day of steady-state training, and obtained gains similar to a group of athletes who did steady state training (70% VO₂max) 5 times per week. The steady state group had a higher VO₂max at the end (from 52 to 57 mL/(kg•min)), but the Tabata group had started lower and gained more overall (from 48 to 55 mL/(kg•min)). Also, only the Tabata group had gained anaerobic capacity benefits. It is important to note that in the original study from 1996, participants were disqualified if they could not keep a steady cycling pace of 85RPM for the full 20 seconds of work

WORKOUT:

Tabata Protocol: 20 seconds of continuous reps (as many reps as possible) AMRAP, with 10 seconds of rest, for a total of 8 sets.

EXERCISES:
1. Sumo Deadlift Highpull (full body movement)

* use a weight, dumbbell, or bar that you can lift multiple times. Start with a wide stance, in a full squat with weight close to body, arms between legs, back straight, stand up moving butt & arms at same time, as you come to mid-thigh, high pull weight up to chin while hips come forward, legs just about locked and squeezing butt. Return to ground and repeat.

2. Butterfly Sittups (core)

* start with bottom of feet together, knees out and legs in a butterfly stretch position. Arms and hands extended on ground up above your head on ground. With a upward motion, throw hands up and towards feet activating core. Touch your toes or heels and return to start position. Repeat.

3. Burpees (full body)

*Start with;
 1. Standing (shoulder blades retracted, tight core, feet shoulder-width apart), 2. Squat (knees driven out over toes, hip crease below knees, tight core, arched/neutral lower back), 3. Top of push-up (straight line from shoulders to heels, tight core, eyes forward), 4. Bottom of push-up, 5. Top of push-up, 6. Squat, 7. Jump and reach (max vertical jump with arms overhead, tight core, land softly).
For those starting this movement for the first time, you can modify it by eliminating 4 & 5. Just squat, hands on ground, feet kicked back (plank position-top pushup position), kick feet forward to hands, squat up with hop. Repeat.