November 3, 2016 | Black Tusk Athletics

STRENGTH

Seated Single Arm DB Shoulder Press
3x8 (each side)
Increase weight each round

WOD

TABATA

Push Ups
Air Squats
Ring Rows

Tabata Training

"Tabata" training is coined after Dr. Izumi Tabata, who completed his research surrounding aerobic and anaerobic systems and the different energy pathways that are utilized to product energy.

In short, he found that the most efficient way to improve performance and energy production was to complete short bouts of 20 second maximal-effort work, followed by 10 seconds of rest, repeated 8 times (over a 4 minute duration).  His study program was tested on a subject group of speed skating athletes and then again on amateur male athletes.

The operative word(s) in the above paragraph is "MAXIMAL-EFFORT".  Hmm...where have we heard that before?  If you've been reading these little WOD Blogs, you will recall that maximal effort was mentioned in our first post and we talked about intensity shortly thereafter.  The key to Tabata work outs does not revolve around the time domain (20 seconds on, 10 seconds off), but the high intensity that it demands for results.  This is why we train gymnastic movements when using Tabata, as your bodyweight is more than enough stimulus when exerting maximal effort.