Trying to better understand Tabata protocol

Discussion in 'Strength & Conditioning Discussion' started by WildCard, Jul 23, 2010.

  1. WildCard

    WildCard Blue Belt

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    I get that the standard set is 20 seconds of work to 10 seconds of rest repeat eight times.

    That gives 4 minutes of exercise.

    So is that the protocol? Or for an MMA athlete who's fight is 3x3 minute rounds could this protocol be uses for 3-5 rounds?

    So one round is 20 seconds work 10 seconds rest, repeat eight times, then round 2, 3 and say 4 are all the same. (exercises varying)

    An example

    Round one burpees
    20 sec on 10 rest
    x8

    Round two Bag work (heavy and continuous punches or power boxing
    20 sec on 10 rest
    x8

    Round three GNP on a bag
    20 sec on 10 rest
    x8

    Round four Med ball slams
    20 sec on 10 rest
    x8

    (exercises are just examples)

    -Is this wrong? Right? To much?
     
  2. CrazyNutz

    CrazyNutz White Belt

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    170% of aerobic capacity is the true tabata. Now a regular person isnt going to be able to accurately gauge this. But if you can do 4 back to back Tabatas then I would say you are not working hard enough during them. More resistance is needed, i.e weight vest for burpees, heavier medicine ball, etc. The tabata findings are only true for that very specific criteria of 170% Without it youre just doing HIIT with intervals of 20 sec work 10 sec rest.
     
  3. Tosa

    Tosa Red Belt

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    +1. To add to this, the specifics of the Tabata study are of interest if you're planning to replicate the study, or if a scientist wanted to do another study based on it. But for training purposes there's nothing special about 20s work, 10s rest, or 170% aerobic capacity. Somebody is better off figuring out what quality or qualities they want to train, and the planning how they will train it in a progressive way, rather than arbitarily doing 20s work, 10s rest just because it has a cool name.
     
  4. KILL KILL

    KILL KILL Gold Belt

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    I damn near die anytime I do anything following tabata protocol. If you're not, you're not working hard enough in those 20 seconds
     
  5. WildCard

    WildCard Blue Belt

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    So essentially what I wrote is just severe abuse of what the tabata study and tabata protocol actually is.

    Well I really only had any interest in it do to Jonathen Chaimbergs (probably butchered that but GSP's S&C coach) in an article on sherdog said at worst do interval training and one protocol he has his athletes do is tabata, I just assumed 4 minutes of work seemed inadequate. But obviously that's what he was describing.
     
  6. VoodooPlata

    VoodooPlata Brown Belt

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    I looked this up on wikipedia, where it says that you train at 170% of VO2max when you do tabata. I don't understand fully what that means - i checked out the wiki page on VO2max as well, but i don't get it - are you using 170% more oxygen than your body can absorb through breathing, and using anaerobic processes for the deficit? If someone can explain this or point me to a good resource explaining it i would be very grateful.

    Sorry for the thread hijack, but it's still on-topic though right? Still trying to better understand tabata.
     
  7. El Beebo

    El Beebo Blue Belt

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    I think you've pretty much got it. I always thought the 170% figure was a little strange--I always think about the work intervals in terms of all-out effort (absolutely no pacing). Whether that's 180% or 110% is up to the lab to decide.
     
  8. Tosa

    Tosa Red Belt

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    My understanding is it means you're output during an exercise (possibly measured in watts) is 170% of the peak output of where the aerobic system is at it's peak. For example, if your heart rate peaks at 200watts on an exercycle, you can assume it's 100% of your aerobic capacity. So 170% would be 340 watts. Which may also give you an idea of how incredibly hard the workouts in the study actually were.
     
  9. VoodooPlata

    VoodooPlata Brown Belt

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    Tosa: this was my hypothesis as well. Now, how could one possibly go about finding out where one's 100% is without access to a lab? Not that you would really need to - 170% of VO2max with that interpretation would just approximate to "go harder no matter how you feel".
     
  10. Tosa

    Tosa Red Belt

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    100% if your aerobic capacity should roughly be where your heart rate peaks, I think. So however hard you're working when that happens, work 170% as hard.
     

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