Pre - Tabata Training............................Post - Tabata Training
A couple of days ago, I introduced you to one of my favorite training methods
At the end of that post, I promised you a pair of Tabata style workouts.
And, seeing that I am a man of my word, here you go…
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…but, before I dive right into the workouts, I should probably review some of the theory / rules behind these workouts.
Pre-Workout Checklist
- Pick an exercise that uses a lot of muscle – squats, power cleans, pull-ups, etc… To make that selection, you can choose from the list of exercises that I have provided or pick your own if you think my choices stink.
- Pick a weight that you can handle for at least 7 reps.
Execution
- Perform as many reps as possible within 20 seconds - maintain good form
- Rest for 10 seconds
- Perform 7 more sets
- Move on to the next exercise
Note: Use a clock, stopwatch, workout buddy or a dedicated HIIT timer to keep track of your work sets and rest periods. I prefer….
The Workouts
Instead of giving you a static workout with pre-selected exercises, I have decided to organize the workout by movement patterns (e.g. Vertical Push) or dominant muscle groups (Quadriceps).
Within those groups, I have given you a list of related exercises.
For example, within the Vertical Push Movement Group, you can choose from 1 Arm Overhead Press, Push Presses, 1 Arm Grappler Presses, Side Presses, etc…
Remember, the goal is to go as hard as you can for 8 sets of 20 seconds.
- Don’t use this workout to try out new exercises – You won’t be able to develop maximum intensity if you need to concentrate on technique. Choose exercises that you know you can perform effectively and safely.
- If you can’t make it through all 8 sets because of the lactic burn to a muscle, eliminate that exercise and replace it with one that uses more muscles. e.g. a push press uses more muscles than an overhead barbell press.
- Single limb exercises allow you overcome this problem as well – e.g. 1 Arm Overhead Press v.s. Barbell Overhead Press
Workout # 1
- Vertical Push Movement
- Horizontal Pull Movement
- Quadriceps Dominant Movement
- Core Stabilization – focus on Spinal Flexion & Extension
- Vertical Push Movement – optional
- Horizontal Pull Movement – optional
- Quadriceps Dominant Movement – optional
- Feel free to re-arrange the order of Exercises 1, 2 and 3. It doesn’t really make a difference.
- Sets 5 to 7 are for advanced athletes only. Remember, intensity is the key to Tabata success. Don’t try and pace yourself in order to add another set. Go full out on each set. Believe me, 4 sets of full intensity Tabatas should be enough to have you soaking wet with sweat and bordering on nausea.
Workout # 2
- Vertical Pull Movement
- Horizontal Push Movement
- Hamstrings/Glute Dominant Movement
- Core Stabilization – focus on Rotation and Lateral Flexion
- Vertical Pull Movement – optional
- Horizontal Push Movement – optional
- Hamstring/Glute Dominant Movement – optional
- Feel free to re-arrange the order of Exercises 1, 2 and 3. It doesn’t really make a difference.
- Sets 5 to 7 are for advanced athletes only. Remember, intensity is the key to Tabata success. Don’t try and pace yourself in order to add another set. Go full out on each set. Believe me, 4 sets of full intensity Tabatas should be enough to have you soaking wet with sweat and bordering on nausea.
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Vertical Push Movement
- 1 Arm Overhead Press
- 1 Arm or 2 Arm Push Presses
- 1 Arm Grappler Presses
- Side Presses
- Thrusters – 1 Arm or 2
Horizontal Pull Movement
- 1 Arm Standing Cable Row or Band Row
- Body-weight Row – use an adjustable power rack or Smith machine. This allows you to modify the angle of pull and the percentage of body-weight. Also, change your grips from set to set – width, underhand, overhand
- 1 Arm or 2 Arm Seated Rows – I prefer the standing rows because of their high demand for stabilization, but the seated version is pretty good as well
- Avoid any bent-over movements – Your lower back will fail long before the rest of you
Quadriceps Dominant Movement
- Front Squats – Dumbbells or Barbell
- Body-weight or Weighted Vest Squats – 1 Leg or 2
- Overhead Squats – 1 Arm or 2, 1 Leg or 2
- Quad Dominant Lunges – Lunge forward onto the ball of your foot AND keep your step short and allow the knee to travel past your toes…I know, I know, everyone says not to lunge this way, but it really hits the quads. BTW, take a look at how far your knee travels past your toes as you climb a flight of stairs…ooooh scary stuff.
- Bench Step-Ups
- Bulgarian Lunge/Squat
Core Stabilization – focus on Spinal Flexion & Extension
- Standing Cable or Band Crunch
- The Ab Wheel
- Leg raises/Knee-Ups / Crunches (various) - I would skip these exercises – you will fatigue quickly and you will probably have to cheat to complete all 8 sets
Vertical Pull Movement
- Chin-Ups/Pull-Ups – Palms facing you, palms facing away, neutral grip, towel grip, offset grip , assisted
- Pulldowns – 1 Arm or 2, different grips, kneeling, seated, standing
- Hanging Snatch or Hanging Clean – 1 Arm or 2, dumbbell, barbell, kettlebell
Horizontal Push Movement
- Push-Ups – like the Body-weight Row, use a Smith machine to adjust angles and body-weight resistance. Also, adjust hand placement (width, overhand, underhand) from set to set. Trust me, switching grips will increase the number of reps you will be able to perform
- 1 Arm Standing Cable Press or Band Presses
- Stay away from any standard bench press type exercise. The lactic acid will hit way too soon. You will never get a good Tabata workout…trust me. The cable/band exercise is the best choice. Even the push-ups allow you to use your legs and core to help perform the lift. You need these extra muscles to take some of the load
Hamstring/Glute Dominant Movement
- 1 Leg Deadlifts
- Glute – Ham Raise
- Hip Extensions – Band or Body-weight
- Pull-throughs – Band or cable
Core Stabilization – focus on Rotation and Lateral Flexion
- Wood-chops - play around with different angles
- Barbell Russian Twist
- Tornado ball or
- Windshield Wipers – Bent Leg or Straight Leg
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I have got to try this! Wait, you have my doing something very similar.
Well, you are a little more advanced than most people
I smell success! @totaltransformation: you must be ripped! well done, doug
BTW, those are some EPIC man boobs in the first picture.
He’s not just the president of Manssiere Inc, he’s also a client.
Tabata workouts are so freakin good. Love the post.
If you’re looking for an online/offline timer for tabatas, there’s one available, here at thefitblog.net.
Cheers!
Very nice timer Jamie.
I don’t have any idea how to do it, but it would be awesome if it could be downloaded to an iPhone.
On a related note, I just received a portable interval timer and I will be trying it out next week – post will follow.
Nice. Yes, I’ve thought about that too. Definitely a more portable version would be more useful..
Here are some health & fitness iPhone apps – thanks to Kelly Sonora
Hey DR,
interesting read about HIIT (also great site). I was wondering how to incorporate that protocol in my regime: 6 out of 7 days I am doing some activity like swimming, climbing, running. The running is combined with push ups and chin ups as well as rope skipping; just cardio like stuff. So, I thought of applying that to running and to the bodyweight exercises, but was not sure as to how often per week. Maybe you can suggest something, that would be most helpful.
Cheers!
Hi Felix
To avoid messing with your current routine, I would try adding some aerobic HIIT training into your current swimming/running routine. Start easy with the beginner routine included in this post. If that’s too easy for you, I can give you a hand ramping it up a bit.
Bodyweight exercises are also a good tool – This post might help you put together an anaerobic HIIT training program
Let me know if this helps
I just started a interval training program. It’s been about 2 weeks and now my left shoulder is starting to bother me a bit. It feels like i’m overworking my rotator cuff. Could the resistance bands be aggrevating my shoulder? what are your thoughts?
GrafATA!
Grafsata,
The bands are no worse than any other method of resistance training for injuries – Have a sports medicine doc have a look at it – Good luck with the injury and the website.
Douglas
I’m a Personal Trainer and Nutritionist from British Columbia and have just finished an article on my blog about this subject. I had a tough routine in mind to put to paper, but then came across this article and was sincerely impressed with your understanding on the subject.
So, to make a long story short, I used your routine, with a live link back to you, and have put you in my blogroll, as I think my readers will benefit from what you say. However, I thought it best to see if you’re fine with your information being used. I’m located at http://healthinmotion.wordpress.com/.
Any time Jorg – We all have Dr. Tabata to thank for the research anyway
Doug
Hello!
Very Interesting post! Thank you for such interesting resource!
PS: Sorry for my bad english, I’v just started to learn this language
See you!
Your, Raiul Baztepo
So, I did my first Tabata workout today. Killer!
Are those pictures up top really the same person? If so that is an amazing transformation. That’s what I want for myself.
Not exactly…I took a little artistic license.
The guy on the right is an Olympic weightlifter. Pretty good motivational picture though…He is stuck to my fridge – keeps me eating healthy
Wow! That’s laid out so clearly! Thanks so much for all the great work you do!
You can find a Tabata Timer for your iPhone or iPod Touch at http://www.katr.com/iphone.php#tabata. It has visual as well as auditory cues so that you can watch or listen for your activity and rest periods. If you are listening to music on your device, the sound cues will overlay your music. It really helps keep you focused on your workout without worrying about your timing.
Thanks Bill
Drobb, I am really interested in the Deadpool workout program for Ryan Reynolds you spoke about on Squidoo. Im a skinny guy (165lbs, 6″tall) and want to put on some muscle as Im a police officer and deal with people twice the size of me on a regular basis and a little more muscle will be a big help. If possible could you email me with this information to the address provided. Thanks in advance for any advice.
Andrew,
If adding size & strength is your goal, we can do better than the Deadpool workout.
I love working with cops/firefighters & military. I will put together a program designed to slap some muscle on a hardgainer while increasing strength and improving anaerobic endurance.
The “Super-Cop” Workout
Give me a few days to put the article together
I have been following any information on Ryan Reynolds various workouts since he played in Blade Trinity but have been unable to find much on his deadpool workout. I would love to know what you have. I am a crazy ectomorph and have to try hard to gain mass, my determination goes up and down, but I am looking to really push myself again, could you please share any information on his Deadpool workout that you have I would really appreciate it. Thank you.
Hey Josh, don’t have much for you on the deadpool workout, but will try and take a look, you might find some more info and workouts to help on my site,
all the best,
MikeBest Workout Reviews
I can’t wait to try this workout. You’re doing a great thing for many people!
Hey George,
I would love to hear how the Tabata workouts work for you. Write back and comment anytime
yah, those workouts will definitely kick anyone’s (you know what)… been looking for a challenge so will try these with my next round of workouts… thanks, can’t wait to test myself!
Hi Drobb
i was greatly impressed at the transformation of ryan reynolds in blade trinity and would be very grateful if you could email me his Deadpool workout please and even the blade trinity one if you have it. I saw the lens on squidoo and couldnt figure out how to contact you
Thanking you in advance
Jim
I am using a combination of HIIT/HIRT/Tabata training for my bi-weekly conditioning workouts. I am going to have to give up my nightly M/W/F muay thai kickboxing classes for now, so I’ll be replacing those with T/Th conditioning workouts at noon. Good times.
Good times?
You sir, are a sick SOB
Congratulations
Jim,
Tomorrow’s post will have a new and improved version of the Ryan’s Deadpool workout.
I have been beta testing it on a few (formerly scrawny) clients and it has worked better that I even imagined.
Muscle mass increased really well
Strength went up
Power went up
and all of the clients went from having skinny-fat abs to having hard, muscular abs
Personally, I had just finished a strong man phase so I just used the getting ripped portion of the workout. It worked better than any other program I have used in my 23 years of working out.
No B.S.
I’ve been doing tabata intervals at home for a couple of years now using body weight exercises only and they are kicking my butt!
So i think I am going to start this, on a beginner level. Doing three different exercises twice a week, with some recovery days that include walking and one day dedicated to core as that is the only thing that keeps my back from going out. Any advice or comments on this plan? I am an athletic 310 pounds (down 16 lbs) by modifying my diet but need to step it up. I am now working with a dietitian and have stopped sabotaging my weight loss efforts with fast food, I was a fast food junkie. I would consider myself out of shape would that stop me from doing this workout? I am healthy as a horse except for the weight of course and my doctor has been begging me to get the weight off, so I am finally listening. Any comments would be great.
Michael,
Tabatas are a very intense form of HIIT training. As such, I don’t usually start beginners out with them.
My suggestions:
Keep the sprints at 10 seconds and increase the length of rest periods. Judging rest periods is a bit of a balancing act. I don’t want my clients to be fully rested but I also don’t want them gasping for air as they start their next sprint.
Do a tag search for HIIT on the blog and you should find a ton of my training articles, OR
Check out this other site I am playing around with. I am using this to email workouts to my online training customers. There are a bunch of HIIT specific workouts there. I will be adding more – right now there is one workout geared to beginners.
Alternately, if you need more help, contact me and we can set up some online training. It’s $20 – $50 per month for 3 months with a 1 month money back guarantee
You should also let your doc know you are starting a new training program. I would love to hear how your numbers (weight, BF %, BP, cholesterol, etc) change over the course of your transformation
Best of luck,
Doug
This site is a bunch of bull. There is no way that is the same person. NO WAY!!! There is no way that the Tabata program can make someone go from the one picture to the next. The first point is you do so much HIT cardio even in the 4 minutes that he would never get the size he has gotten. The second point is with HIT you look like a long distance runner when doing cardio not a bodybuilder. I am calling him out show more pictures to prove you are who you say you are, other wise STOP ALL THE LIES!!!!
Dave,
It seems like we have radically dissimilar senses of humor.
As I mentioned to a previous reader (Darryl – comment #17), those are two different people in the picture.
Personally, I thought it was pretty obvious that they were two different people.
And BTW, HIIT (not HIT – HIT stands for High Intensity Training – see Arthur Jones, Casey Viator or Mike Mentzer) is one of my favorite fat burning tools precisely because it spares muscle while burning fat unlike standard cardio training.
Great routine guys and I’d really like to link to it if I may. My husband is taking this to gym and I hope he has a total transformation! And Dave, shame on you; your mother will be very unhappy about your post.
Love
Maddie
The FAT Blogger
The Fat Loss Blog 4 Over 30s
I made a comment back in January about the online version of WOD Timer and I’m posting again to (finally) let you know of the iPod Touch and iPhone version. More info here: http://www.thefitblog.net/wodtimer
But what I can hardly believe is how the comments have kept on rolling in on this post through the entire year! Awesome.
I tried this out for the first time yesterday – it was pretty intense! I look forward to seeing the results in the coming weeks… I have a couple of questions though: 1 – for the exercises using 1 arm (or leg), do you alternate sets, or do you do 8 sets with one arm, then 8 sets with the other arm (taking the 1 arm overhead press as an example)? 2. How should I judge what weight to use?
Great site by the way! I’m eagerly awaiting part 5 of the deadpool workout…
I have tried this training style, and i can say that it definitely works! If you have tried it yet, i suggest to do it right now!
I don’t know if this was mentioned but the iPhone has a FREE HITT timer called Tabata Lite. It’s very basic, but it WORKS! and it’s FREE!!! Enjoy.
Amazing post. This is the BEST Tabata post I have seen to date. Thanks for all the awesome explanation behind the structure you’ve put together.
Jane
Urbanfitt.com
ihearttosweat.blogspot.com