A version of HIIT was based on a 1996 study by Professor Izumi Tabata (田畑泉) et al. initially involving Olympic speedskaters. The study used 20 seconds of ultra-intense exercise (at an intensity of about 170% of VO2max) followed by 10 seconds of rest, repeated continuously for 4 minutes (8 cycles). The exercise was performed on a mechanically brakedcycle ergometer. Tabata called this the IE1 protocol. In the original study, athletes using this method trained 4 times per week, plus another day of steady-state training, and obtained gains similar to a group of athletes who did steady state training(70% VO2max) 5 times per week. The steady state group had a higher VO2max at the end (from 52 to 57 mL/(kg•min)), but the Tabata group had started lower and gained more overall (from 48 to 55 mL/(kg•min)).
A whole lotta TABATA….
We are doing 4 sets of TABATA of 4 different exercises. With 4 minutes rest between each TABATA.
A TABATA is 8 rounds of 20seconds of work 10 seconds of rest.
The first TABATA is push-press. During the 10 second rest period we will hold in an over head lock-out position. Use bells that are 55lb/ 35lb .
The second TABATA is Kettlebell snatch. The bell can be set on the ground during the rest. Alternate hands for each set. Us a bell that is -2kg bellow your competition weight.
Rest 4 min
The third TABATA is Push-ups. Rest in the plank position.
The 4th TABATA. The Grand Finale is front squats at 75lb for men and 55lb for women. The bar can be racked during the rest position.