So I've been working on my cardio. I want to have more stamina, so I can do longer randori's and train longer giving 100%. I started working out 3 nights a week for 15-20 minutes straight, never stopping for more then 15 seconds. I go constantly doing things like, mat crossings, V-up log roll, back brake falls, side brake falls, mountain climbers, scissors, ape ups, sprints while changing direction as quickly as possible etc. I go all out on everything I do, and try to never stop for more then 15 seconds at a time.

Needless to say, I am completely worn out by the time I'm done. I was wondering if I continue to go all out will 20 minutes ever not be long enough? Can I condition to the point where I could really go all out for more then 20 minutes and keep going? I'm not talking about setting a pace, and keeping it, I really try and go as hard and fast as I can for each exercise, my heart and lungs feel like they are going to burst when I'm done.

Also is this a productive what to condition? would it be better to go longer, and take longer brakes, or shorter and 0 rest time.

-Chris

I have read a number of things that suggest the ideal method for aerobic training is intervals of high and low intensity. All out for 5 minutes then low for 1 minute, back to high for 5 minutes, etc...

Well, it is actually not possible to go "all out" for more than a few seconds.

I recommend basing your cardio on the Tabata Protocol:

http://www.findarticles.com/p/articles/mi_m1608/is_5_20/ai_n6011850

"it is actually not possible to go "all out" for more than a few seconds"

I wish someone would explain that to my girlfriends.

Bob#2

Runners, particulary sprinters, have similar concerns. You may find some of the runners literature helpful.

Great artical. Thanks.

-Chris

I started messing around with this as well.
At the moment I have a routine where I do High Pulls(7ft bar with 10kg) , Front squats(7ft bar with 10kg) , Dumbell thrusters(6kg) , Burpees and weighted squats(20 kg)

I do all the exercises for a minute with 15 secs rest in between.

Maybe instead of 5 exercises for a minute I could pick 3 of them amd do the Tabatha protocol .
Do you think that would be more beneficial Tim?

BTW I am absolutely shattered after the 5min routine at the moment.

i think we had the discussion, what do you call a tabata and what isn't here once before. I'd search the archives

i stand corrected:

JUDO TAFFY: I thought it was just one session, ie, 5 minute warm up, 8 * 20 second sprints with 10 seconds rest warm down then go home.

I thought the original study had elite speed skaters just doing this one 14 minute workout, and it was shown to be optimum for aerobic and anaerobic conditioning.

I certainly think if you are doing the routine more than once you didnt do it properly.

http://www.cbass.com/SEARCHOF.HTM



SanDaWang
post Jul 23 2006, 04:26 PM
Post #7


that's why i pointed out the fact that i was not doing a normal duration, but rather 4-6 sets, instead of the 8-10 that are normal.

then i would recover for 10 minutes and repeat.

I think that it's served me well so far



JUDO TAFFY: sorry, I didnt understand your post, I see what you mean now... smile.gif





SanDaWang


the main point is that any 'tabata' is better than the alternative, jogging


DARSHU:
post Jul 25 2006, 02:46 AM
Post #10

Tabatas are good to do with more than just sprinting. You can do them with body weight exercises, on a rower, on a bike. Rhadi demonstrates doing them on an inclined treadmill in one of his S.A.I.D. videos. Or you can do uchikomi on a tabata schedule.

It hurts, it hurts, make the pain stop. Good times for sure!
-John



SanDaWang
post Jul 25 2006, 08:48 PM
Post #11

true-

but the effect of the Tabata protocol still hinges upon an intensity so hi that it cannot be continued for much more than the 20 secs, that is what defines the protocol. What exercises etc can you think of that can demand that much of the body, that fast, other than sprints?

lifting weights would require too much time to elevate the heart rate/oxygen debt, even simple compound lifts (KB swing for instance). It becomes an interval protocol, which is great, but it can't be specifically called 'tabata'. The tabata protocol is unique in it's 20secs on 10 secs off format that is even more extreme than many other forms of interval training. For instance: a 100m sprint takes about 10-14 seconds, depending on speed. If I gave you 45 seconds to recover, and asked you to repeat 10 times, what would that last sprint look like?
If you think that this is doable, I insist that you go out and try it!

something like a recumbant bike is best for tabatas. plenty of water for after, as well as a puke bucket is good. Sprinting is only good for experienced athletes that sprint a lot, otherwise fatigue affects form/consistency/likelihood of injury.



DARSHU:

Crossfit has a tabata protocol that does 8 rounds of pullups, 8rnds of pushups, 8rnds of situps, and 8rnds of squats with a continually running clock. It makes for a total of a 16min workout and can match the intensity level of the standard sprint tabatas. They also do one with squats, rower, pullups, situps, and pushups with a 1min rest between switching rounds. These exercises can elevate the heartrate/ oxygen debt significantly if you push yourself hard enough.





SanDaWang
post Jul 26 2006, 01:16 PM
Post #13



while that sounds like a great circuit that would produce excellent results in Anaerobic endurance, it's not fair to call it 'tabata'. Just as every double leg takedown is not morote gari, or every man in uniform a marine.

I am a huge fan of CrossFit. However, they have misused this term. Just like lots of trainers call what they do 'PNF' stretching, even though they are not orthos, pts or chiros and have never done the intensive training and certification that is required to practice PNF, which encompasses so much more than contract relax stretching.

my point: great program, wrong name.



By the way, this Darhsu's (john, a marine, and competitive judo fighter) webpage. I think that there's some great info here:

http://www.judofitness.com/