This one was in honour of our newest member Peter 'Usain Bolt' Green.
WARM UP
General mobilisation followed by;
3 mins continuous work : 30 secs of each exercise using Right Hand (1 min 30) then switch to Left Hand (1min 30) total = 3 mins
1. SWING 2. SWING SNATCH 3.FRONT SQUAT
TECHNIQUE
Single Leg Squats (Pistols)
With aid of a partner assess level of ability / flexibility then on to re-gressions
1. KB (as a counterweight) 2. SPLIT-LUNGE (KB in hand using a bench to support rear leg)
MAIN SESSION - Work in pairs
Functional Circuit x8 stations (x2 exercises per station) each pair do both exercises on each
45 secs work / 15 secs rest. Total=16 mins
STATION 1
a. Slam Ball b.Lunges (hand touch under lead leg)
STATION 2
a. Ab Wheel b.Prisoner Squats
STATION 3
a. Push ups (hold for 3 secs at top and 3 secs at bottom phase) b. Prisoner Squats
STATION 4
a. Wall Ball (6 kg/3 kg Med ball) b.Toe Touches (press up plank and touching opposite hand to opposite foot)
STATION 5
a. KB Stair Squat (KB of your choice-lighter is better for reps) b.KB Swing (choose weight)
STATION 6
a. Clean & Press (Hydro Bag -unstable or lighter sandbag) b.Supine Plank (face up, feet and hands on ground and hips up to 'table top' position-hold for 45 secs)
STATION 7
a. KB Burpee Deadlifts b.Lunges (hand touch under lead leg)
STATION 8
a.Bear Crawls (4 steps forward and 4 steps back) b. Bear Crawls
TABATA- with a twist
Boxing and Bodyweight Squats -(after 20 secs of squats, hold isometric position for active 10 secs 'rest') You will get a true 10 secs rest on alternate exercises.
STRAIGHTS - SQUATS - STRAIGHTS - SQUATS - HOOKS - SQUATS - HOOKS - SQUATS- STRAIGHTS
4 mins - SWAP with Partner and repeat
Well done - stretch and re-fuel
Wednesday, 7 September 2011
Tabata workout
Moving on from previous post on energy systems, lets look at a good, hard workout to tax those systems and make you fitter,faster and stronger !!
What is it
What is it
A Tabata Workout is an Intense and effective exercise routine.
If you're short on time but you still want a decent workout routine, a Tabata workout might be for you. Short but very hard and extremely intense is what Tabata is all about. The Tabata protocol works so well because it maximizes oxygen consumption with short bursts of focused exercises.
The Tabata Workout was invented by Dr. Izumi Tabata at the National Institute of Fitness and Sports in Tokyo, Japan. The basic principle is this:
A Tabata interval is 20 seconds of hardwork followed by 10 seconds of rest.
Eight intervals in total gives you 4 minutes.
Sound easy? If you do it right then you will feel it.
1) For 20 seconds, do as many repetitions as possible.
2) Rest for 10 seconds
3) Repeat seven more times!
One of the hardest aspects of doing a Tabata workout is staying focused for the whole 4 minutes. It only takes 6 to 8 very hard 20 second intervals with 10 second rest periods to substantially improve both your aerobic and anaerobic capacity - see previous post on 'Energy Systems'. Dr.Tabata's group did a study to prove this idea. They also found that short-term intense interval training is highly effective in lowering the ratio of lean body mass to fat without compromising your muscle size.
This cardio interval training method is an intense and quick workout routine but very effective as it stokes your body's furnace to burn more calories long after the session..
The entire session lasts only about 4 minutes if you do it correctly. The rest period can be complete rest or a less intense pace. It is a great way to get a very intense workout in a very short period of time. I'm sure you'll feel like 20 seconds has never felt so long, 10 seconds never so short and 4 minutes never so painful!
I find the best and easiest way to time my Tabata workouts is by using a timer called the GYMBOSS Timer (available from Amazon at around £15) and is very easy to set and use. It is about the size of a small pager and has a belt clip and can either be set to beep, vibrate or beep and vibrate. It can be set for any amount of time and can be used as a stopwatch as well. An application for i-phones or i-pads are also available.
Energy Systems (Simplified)
Sometimes referred to as 'Pathways' can be confusing so i will keep it simple.
There are 3 systems;
1. IMMEDIATE ANAEROBIC - produces energy for 0-10-seconds and relies on stored body chemicals for fuel such as creatine phosphate (CP) and adenosine triphosphate (ATP).
If there is full recovery between repetitions then these chemicals will quickly replenish thus allowing the system to provide immediate energy .
There is NO reliance on oxygen as an energy source. This system would, for example, fuel a 40 metre sprint or punch combination, tennis serve or javelin throw.
2. SHORT-TERM ANAEROBIC - produces energy for 10-90 seconds. Just like system above it relies primarily on stored body chemicals as the prime fuel source, however as the 90 second mark approaches more oxygen is used to try to sustain the high exercise intensity. That said, no amount of oxygen uptake is ever going to provide enough energy to keep this system going.
Its a bit like lighting a fuse attached to a stick of dynamite. The fuse consumes itself, burning more oxygen as it does and then blows the dynamite up. Translating this to exercise means, if you were to start running as fast as you could , you too would 'blow up' (well not in the same way, but you catch my drift!)
This is the type of energy required for a 400 metre run.
3. AEROBIC - produces energy potentially for hours and relies on oxygen to fuel a chemical reaction in your muscles to keep them working.
This is the type of energy required for a marathon.
In reality a mix of these systems are used but depending on what sport / activity / exercise/ intensity you are doing will dictate which system is used the most. You need a good AEROBIC (means with oxygen) fitness base as a foundation to build ANAEROBIC (means without oxygen) systems upon. High intensity is a hugely efficient way to train BUT steady state training serves its purpose to achieve an AEROBIC training effect which underpins everything.
Hope this breaks down what can be a confusing subject area !
There are 3 systems;
1. IMMEDIATE ANAEROBIC - produces energy for 0-10-seconds and relies on stored body chemicals for fuel such as creatine phosphate (CP) and adenosine triphosphate (ATP).
If there is full recovery between repetitions then these chemicals will quickly replenish thus allowing the system to provide immediate energy .
There is NO reliance on oxygen as an energy source. This system would, for example, fuel a 40 metre sprint or punch combination, tennis serve or javelin throw.
2. SHORT-TERM ANAEROBIC - produces energy for 10-90 seconds. Just like system above it relies primarily on stored body chemicals as the prime fuel source, however as the 90 second mark approaches more oxygen is used to try to sustain the high exercise intensity. That said, no amount of oxygen uptake is ever going to provide enough energy to keep this system going.
Its a bit like lighting a fuse attached to a stick of dynamite. The fuse consumes itself, burning more oxygen as it does and then blows the dynamite up. Translating this to exercise means, if you were to start running as fast as you could , you too would 'blow up' (well not in the same way, but you catch my drift!)
This is the type of energy required for a 400 metre run.
3. AEROBIC - produces energy potentially for hours and relies on oxygen to fuel a chemical reaction in your muscles to keep them working.
This is the type of energy required for a marathon.
In reality a mix of these systems are used but depending on what sport / activity / exercise/ intensity you are doing will dictate which system is used the most. You need a good AEROBIC (means with oxygen) fitness base as a foundation to build ANAEROBIC (means without oxygen) systems upon. High intensity is a hugely efficient way to train BUT steady state training serves its purpose to achieve an AEROBIC training effect which underpins everything.
Hope this breaks down what can be a confusing subject area !
Subscribe to:
Comments (Atom)