Tabata for Fighters

Traditionally a "Tabata" or "Tabata Protocol" workout is a interval workout of 20 seconds of all out exertion followed by a 10 second rest period for 4-6 reps.

Originally designed by Izumi Tabata, Ph.D., a former researcher at Japan's National Institute of Fitness and Sports in Kanoya as a way for speed skaters to increase aerobic and anaerobic capacity, We now find various "Tabata" workouts all over fitness venues following this 20 seconds on, 10 second rest concept.

Here is a series of exercises that we have been using to train our pro-fighters, it is a series of 9 exercises done 6 times on the Tabata time schedule.

Give this workout a try and let us know how you do.

• Tabata Exercise #1 - Push up

For the first exercise, start in the push up position and...
• Push up #2

Drop your body weight down as low as possible, without letting your body touch the ground, keep your back straight.
• Push up 3

Using your arms, push yourself up to your starting position. Do this as fast as possible for 20 seconds- then rest for 10 seconds repeat this 6 times.
• Tabata Drill #2 - Sprawls

Start in a standing position...
• Sprawl #2

Kicking your legs back, drop your hips to the ground
• Sprawl #3

Jump up back to the start position, Do this as fast as possible for 20 seconds- then rest for 10 seconds repeat this 6 times.
• Tabata Dril #3 - Triceps

Lay on your back, bend you knees and post up on your arms
• Triceps #2

Bending at the elbows, lower your midsection 1 inch of the mat
• Triceps #3

Lift your body up using your arms to the starting position, Do this as fast as possible for 20 seconds- then rest for 10 seconds repeat this 6 times.
• Tabata Drill #4 - Cat Drill

Start on all fours...
• Cat Drill #2

Kick your right leg to your left letting your foot stay off the ground, touch your right hip to the ground
• Cat Drill #3

Pulling your right leg back, return to all fours
• Cat Drill # 4

Kick your left leg to your right, keeping your foot of the ground. - Let your left hip touch the mat.
• Cat Drill #5

Pull your left leg back to the starting position, Do this as fast as possible for 20 seconds- then rest for 10 seconds repeat this 6 times.
• Tabata Drill #5 - Mountain Climbers

Start on all fours, with one knee pulled up to your chest
• Mountain Climbers #2

Quickly switch your legs, Do this as fast as possible for 20 seconds- then rest for 10 seconds repeat this 6 times.
• Tabata Drill #6 - Punch Outs

Standing up, throw a Punch with one hand as fast as possible
• Punch Outs #2

As your pulling your hand back from the punch, quickly punch with the other hand. Do this as fast as possible for 20 seconds- then rest for 10 seconds repeat this 6 times.
• Tabata Drill #7 - Bicycle Crunches

Lay on your back with both hands behind your head. Bring one knee up to your chest as you bring the opposite elbow to your knee
• Bicycle Crunches #2

Staying in the crunch position, switch your legs and arms. Do this as fast as possible for 20 seconds- then rest for 10 seconds repeat this 6 times.
• Tabata Drill #8 - Skippies

Start by placing your arms against a cage or wall, (or gripping something for balance) and drive up a knee inbetween your body and the wall.
• Skippies #2

as you bring your kneeing leg down, kick your standing leg back behind your kneeing leg (keep your foot off the ground)
• Skippies #3

with your leg that is now off the ground - throw a knee up between you and the wall
• Skippies #4

as you bring your kneeing leg down, kick your standing leg back behind your kneeing leg (keep your foot off the ground)
• Skippies #5

with your leg that is now off the ground - throw a knee up between you and the wall. Do this as fast as possible for 20 seconds- then rest for 10 seconds repeat this 6 times.
• Tabata Drill #9 - Lunge Switch

Start standing with one leg behind you, squat down so that your back knee is about 1 inch off the ground
• Switch #2

Stand up straight
• Switch #3

Squat back down again...
• Switch #4

As you come up from the second squat, Jump up and change your feet, squat down twice on that side. Do this as fast as possible for 20 seconds- then rest for 10 seconds repeat this 6 times.