The Tabata protocol has been widely touted as being one of the best ways to train. It is the cornerstone of High Intensity Interval Training (HIIT). The protocol is to work as hard and as fast as possible for 20 seconds and then rest for 10 seconds. This cycle is repeated for 4 minutes per exercise.

Dr. Izumi Tabata at the National Institute of Fitness and Sports in Tokyo, Japan devised this method while doing research to compare the effects of moderate intensity exercise to high intensity exercise on aerobic capacity and maximum Oxygen uptake, commonly referred to as VO2max. (For more information visit http://www.cbass.com/FATBURN.HTM)

One of the best exercises for this protocol are squats. For 20 seconds you squat as fast as you can, maintaining proper form and going deep. Then you rest for 10 seconds and repeat. After 4 minutes your legs are trashed and your heart feels like it is going to explode! Ah such fun . You can do the same with burpees, pushups or any number exercises, even kettlebell snatches or cleans. Swings can be done but it is pretty tough to go very fast or very slow because you actually have to pull the bell down to go faster. However because it is a steady rate exercise doing them Tabata style will keep the heart rate up.

Your body responds to overload by becoming faster, stronger (anaerobic) and more efficient (aerobic). The intensity of the Tabata protocol requires your body to quickly adapt. It taxes all the energy systems in your body but within about 4 weeks you should find yourself getting more reps and not feeling like you are going to die each time you do them. That means you have gotten stronger, improved your cardio-vascular performance and probably lost some fat as well!

If you are a beginner, because this protocol is so demanding, you shouldn't do too many bouts in a day. If you choose thrusters I wouldn't do any other intense work that day. Some moderate practice work, such as 50% 1 RM deadlifts focusing on form or light to moderate swings or snatches would be a good follow-up. Give yourself time to recover before moving on to other practice.

What exercises are best under the Tabata protocol? As I mentioned earlier body-weight squats are awesome. Another great exercise is the thruster - Using 2 kettlebells or a barbell (go light either way!!) racked, squat down, stand up and while standing, explosively drive the weight overhead to elbow lockout. Then pull the bar or kbs down and sink into your rock bottom squat. This is one continuous movement, no rest during the 20 second work interval!

Pushups are good too, although you might not be able to drive home after you are finished. Pullups may not be a good exercise for Tabata because many people, especially women, can't do a lot pullups or move fast enough to get a pace. Jumping pullups however would work.  A good substitute would be reverse pushup/ring rows and those are very tough too.

Since the primary purpose of the Tabata is to not rest during the 20 sec work period, any exercise you can't maintain the movement in isn't really doing the Tabata protocol. That's not to say it isn't beneficial; eventually you will gain the strength and endurance to do the full set.

For the more advanced trainee, you may be able to do back to back Tabatas. For example a set of thrusters, then pushups, ab work, kettlebell swings and finally kettlebell dead cleans.

Don't do a Tabata with the same exercise two days in a row. Even doing different exercises using this protocol every other day will tax your central nervous system (CNS) heavily, so don't go crazy with them.

Some people like to score their Tabatas. The way to do this is to count reps each set. Your score is the from the set you did the fewest number of reps. So if you did 18,18,18,17,15,16,14,15 your score would be 14. Some folks are now totaling their reps across the 4 minute set . This works better than taking the low count because it keeps you motivated to get as many reps as you can each interval. Of course counting those reps & keeping track gets to be problematic about the 6th time through when your brain starts freezing up.

Here's a sample week of training using Tabata . The focus is on fat loss with some strength training.

A word of caution: if you haven't done any intense training recently check with your doctor. Also make sure your form is correct. Have a trainer asses your squat mechanics. At this intensity, even good form can deteriorate quickly, and poor form leads to injuries.

While not specified, rest as needed between each of the exercises.

Monday :

• warm-up (Joint mobility, active stretching, some light kettlebell swings)
• body-weight squats: 20 secs work, 10 secs rest (try to keep count of the reps or have someone count for you)
• lie on floor, have friend have 911 on standby
• Use Scott Sonnon's R.E.S.E.T techniques to recover

• light kettlebell snatches for 3 minutes (1:30/arm)
• ab work of your choice
• static stretching

Tuesday:

• Wamups (same as Monday)
• heavy kettlebell swings: 2 handed and 1 handed, mix it up go for 2 minutes
• easy body-weight squats:3x5 just to get the blood flowin
• moderate weight snatches for 5 mins (2:30/arm) work on technique
• pushups: full range of motion (ROM) do as many as you can in 5 minutes - Pace yourself. If you do 10 /minute you will have done 50 pushups. Try for 70 or more for the average guy, ladies shoot for 30. Guys should not go to the knees at all. Ladies may go to the knees but make sure you are going ALL the way down!! Another option for the ladies are incline pushups. Find a sturdy box, an aerobics step or other object that will support you and not move. Place your hands on the box and do pushps. The shorter the box the harder the pushups.
• deadlifts with barbell or kettlebells - moderate volume and intensity (5x8 60-70% 1RM)
• static stretching
• Serving Teacups shoulder ROM (one of the things we will be covering at the July 12th & 13th boot camp )

Wednesday:

• warm-ups (same as Monday)
• Tabata dead cleans with kettlebells, switch hands each work interval
• Use R.E.S.E.T techniques
• light front squats with a kettlebell or barbell  3x8
• moderate to heavy kettlebell swings - mix it up do 2 handed, 1 handed, H2H etc go for 2 to 3 minutes.Listen to your back
• light ketlebell jerks: 1 kb 2mins/arm and do it twice
• Serving Teacups
• static stretching

Thursday:

• Warm-ups (same as Monday)
• pushups 3 to 5x10 (30 -50 reps)
• kettlebell deck squats moderate weight 3x10
• 1 kettlebell, 1 legged deadlifts: 5x5 each leg heavy
• alternating cleans 30secs
• planks: 30 secs on forearms & toes, 30 sec in pushup position, 30 sec side planks each side move from one to the other with no rest
• Serving Teacups

Friday:

• warm-ups (same as Monday)
• Tabata Thrusters with either 2 kbs or a barbell (go LIGHT!)
• recovery using R.E.S.E.T
• planks: 30 secs on forearms & toes, 30 sec in pushup position, 30 sec side planks each side move from one to the other with no rest
• Serving Teacups
• static stretching

I wouldn't do this routine more than 2 weeks in a row.

If you have light clubbells, you can do some joint mobility work with them in addition to the teacups drill.

The Tabata protocol is a kick-ass way to improve overall conditioning and strength. You will lose weight using it, but it is very tough mentally and physically, so beware!

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