Not sure if this is the right place for this question. I am thinking of adding some Tabata intervals to my routine. Simple question: Are they a 'stand alone' thing, or can I add them to an already existing routine. Like if I was gonna do 10 rounds on the heavy bag/tyre could I do the Tabata stuff after? Or is better to do them totally separate. They're quite intense. Is it ok to add sets? Or is the aim to go as hardcore as possible in that 20 seconds and 8 sets...so you never need to add anything else? Thanks in advance.
in that case add them in where ever you want, normally at the end of a work out, you wont get the results tabata did with his research sudjects but if its only for fun it doesnt matter
http://www.8weeksout.com/2011/09/28/never-gas-out-mma-interval-training/ should give this a read boris, good clear explanation of what different types of sprints do. I do a programme consisting of nothing but all 4 of these in the weeks leading up to competition but its still good knowledge to have if you just want to add cardio to a more varied routine, also if thats all your looking to do don't over look good old fashioned steady state roadwork its kind of fallen out of favour for intervals but it still has benefits.
Out of interest Tout what exercises do you use for each interval, and do you track heart rate on each one?
Tempo and VO2 on a properly set up bike, Reactive I do explosive push ups and hill sprints for High resistance. No I never pay attention to my heart rate I must admit.
Cheers to be honest with those intervals you don’t need to track HR, it’s a nice to have but a not must have, which is probably why he used those in that article. Joel does other intervals which require a HR to get the job done, but HRI Tempo and VO2 along with steady state would get the job done. Was interested in what lower body work you were doing for reactive BUT since the other 3 are so lower body intensive I think it’s a good idea just to do the upper body work At the moment im doing steady state, Tempo, HRI and when I can force myself to do them HICT using weighted step ups
so most people do more than one exercise for reactive one upper one lower ? he says in the article you should rest for 5 minutes if your going to do another exercises but he doesn't really say anything about how many exercises to do.
Yep normally one upper and one lower, bounds or other plyometrics I think are usually used, ive not done them so wondered if you had. Ive done other forms of intervals he talks about and he usually has you done one upper and one lower when using plyometrics with at least 5 minutes between exercises.
Cheers lads. Road work and sprints are out. I can't run for 6 months or so 'cause of a dodgy ankle... I'm just doing a ton of bag work, focus mitts, BW, KBs. Wanna get back to some grappling in a few months and need to get my basic fitness and strength up. But really just to stop me puking on the mat.
think less about specific exercises and more about what you want to acheive, 30 minutes of light shadow boxing, bodyweight exercises and medicine ball throws will work the same energy system as jogging. fast punch out drills on a punch bag kept under 10 secons with a minute recovery with work the alactic system the same way as short sprints, its that without a heart rate monitor and knowledge of what heart rate zone you need to be in to get the results you want running and sprints are the best bet because its easy to judge how hard and how steady you are in your training, does that make sense?
30 mins shadow boxing continuous or broken into rounds? Or a bit of both? Yeah, it makes sense. I have a HRM but I don't like them. They're useful and all, but it all gets too serious. I know it's more efficient working with the HR zones, but for me personally it takes the fun away. My aims aren't so serious anymore...Been there done that, got sick of training. Don't wanna go down that path again EDIT: Might stick up more info of what I am doing at a later date and see if you guys can give me some feed back.