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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.

Comments

Sky Passino's picture

i WILL do this. my girlfriend likes to coach me through workouts, this will be a good one to test.

and woah! nice intro, and i really like the fresh lockflow graphic over the intro.

bcwcmw's picture

NOOOOO!!!!!!!
just as with the CSL workout, i will have to do baby steps with this one.
great workout... and even for just two sets of each that was one hell of a great pace sally!

"To know, yet to think that one does not know is the best... Not to know, yet to think one knows will put one in difficulty."- LAO TZU

Lion's picture

nice it's brutal to do every exersice 6 times. Defenetly going to try it. And realy liked the fact that you don't need any equipment.

hard sparring session is like a cold shower in a warm day. It feels good.

http://roartrains.blogspot.com/

https://twitter.com/#!/Roartweets

KevinDillard's picture
Catch wrestler's picture

I use the Tabata when I run and it's a killer.
Gonna give this baby a try tomorrow

Kris Iatskevich www.ISWA.ca

jamesb959's picture

I have a love/hate relationship with Tabata! We do it at CrossFit and it is a killer.

Try adding pullups, tireflips and just plain squats into that somewhere! NICE WORKOUT!

Ninja's picture

That looks brutal. We usually do Tabatas with 4 rounds of 8 reps (4 minutes) with one minute rest in between. Nine 3 minute rounds is gonna be a killer.

Fear not the man who practices 1000 moves. Fear the man who practices one move 1000 times.

gorgeousgeorge's picture

rad, definitely gonna put some of this into my clinic. Thanks

Jeremy-JB

If he says so, then it must be the case. He probably knows better. Let him try to take advantage of it, and And I will do my thing

b thorne's picture

hey thats a c3 coach for ya hard work

KingKrush's picture

TABATA!!!

I torture my clients with this stuff, it can be done with weights, cables, WHATEVER!! Awesome workout for combat sports!!

Sally makes it look so easy! haha!

"The King of KO"

jeremiahblatz's picture

I saw an interesting article on the NY CrossFit blog today. It has a long title, but the short version is basically "Tabata: ur doin it rong"

http://www.bodyrecomposition.com/research-review/effects-of-moderate-int...

The author seems a little cranky, but I think he does have a good point about the level of intensity required during the 20 second work phase.

The original protocol was 8-9 30-second reps, for a grand total of 4-4.5 minutes of work. Obviously, most "Tabata" workouts don't fit this protocol. Things like this workout or CrossFit's "Tabata Something Else" (15 minutes, a favorite of mine) may not be Tabata, but they are awesome. Not so sure about the dips and punch outs, as they don't seem like they'd use enough muscle mass to really work the aerobic system. Nice set of exercises, though, I'll work some of them into my rotation

Ninja's picture

Holy cow! Did this one this morning. It was awesome. My shoulders are toast. And I couldn't believe how heavy my legs were feeling during the skippies. We did it with 30 second rest between sets. Can't imagine doing it with no breaks.

Fear not the man who practices 1000 moves. Fear the man who practices one move 1000 times.

Reilly Bodycomb's picture

i ran this in our conditioning class today. it was rough!

brett's picture

holy crap!!

Tank-Jitsu's picture

nice!



天下無難事,只怕有心人

tat2edup's picture

Nice, I like it.

"Courage is endurance for one moment more"- Unknown Vietnam vet


"If size mattered, the elephant would be the king of the jungle."- Rickson Gracie

JudoJoe's picture

Did this today, totally awesome workout. The knees and lunges at the end are a nice easy one to finish with compared to the rest.

----------------------------------------------------------------------------------------------------------- 9th Dan Parnes JuJitsu

iceman9100's picture

This is a rough workout

Knowing is half the battle

MMAWarrior84's picture

I will for sure be doing these when the gym is closed Smile

To be the best you have to beat the best.

gavinus's picture

You can play around with that theme and apply it to your workout or even training. In martial arts there is a constant need for sudden movements.
I first experienced this in boxing. 3 minutes of whatever exercise you use to develop ur skills - skipping, bag work and the like then slip in the tabata kind of ideal with whatever you like situps, push ups sprawls knee jumps, burpees.

MJ Kisses's picture

Charlie! Im teaching this to my girl class tonight!!! Seems difficult but i think they can take it!

diabolic's picture

Just finished this 3 minutes ago. F__kin intense! I didn't properly make it through the pushups or the mountain climbers.

- Tim
Bullfight critics ranked in rows
crowd the enormous plaza full.
But only one is there who knows
and he's the man who fights the bull.

CombatChaz's picture

glad you guys are liking it!