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

1. 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.
2. Pick a weight that you can handle for at least 7 reps.

Execution

1. Perform as many reps as possible within 20 seconds - maintain good form
2. Rest for 10 seconds
3. Perform 7 more sets
4. 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 GymBoss Interval Timer

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

1. Vertical Push Movement
2. Horizontal Pull Movement
3. Quadriceps Dominant Movement
4. Core Stabilization – focus on Spinal Flexion & Extension
5. Vertical Push Movement – optional
6. Horizontal Pull Movement – optional
7. 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

1. Vertical Pull Movement
2. Horizontal Push Movement
3. Hamstrings/Glute Dominant Movement
4. Core Stabilization – focus on Rotation and Lateral Flexion
5. Vertical Pull Movement – optional
6. Horizontal Push Movement – optional
7. 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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And while it’s not required, I highly recommend using an interval timer with your Tabatas. Trying to watch the clock an do these workouts is a real pain in the butt.

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Related Posts

• Tabata Training 101
• 4 Steps to a great HIIT Workout
• HIIT…The Aerobic version
  

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