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Getbig Bodybuilding Boards => Training Q&A => Topic started by: Brixtonbulldog on April 08, 2010, 01:07:56 AM
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maybe a year ago we were discussing really short and intense workouts, mostly body weight moves. someone mentioned a 5 minute workout what was crazy bad but i can't remember anything about it.
if anyone knows of super intense, super short workout plans post them here.
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For just cardio , run/sprint stairs..that will destroy you quickly :D
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burpees are good
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I tried this once it was hard. Do sets of 15 like he says with as little pause as possible.
PL&index=3
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Tabata protocol by all means. Be sure you do a complete check and understad the principle of it. So many guy's never seem to get it right. Part of Olympic style traing methods. Also the many other forms of interval training. Good Luck.
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Tabata protocol by all means. Be sure you do a complete check and understad the principle of it. So many guy's never seem to get it right. Part of Olympic style traing methods. Also the many other forms of interval training. Good Luck.
Tabata rings a bell. prolly what i was looking at before.
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Tabata rings a bell. prolly what i was looking at before.
;)
http://www.intervaltraining.net/tabata.html (http://www.intervaltraining.net/tabata.html)
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Wow this stuff looks intense. Hope I don't barf.
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I started today. Did my first Tabata routine.
20 s DB Squats
10 s Rest
20 s Push ups
10 s Rest
20 s Sit ups
10 s Rest
20 s DB shoulder press
After that I was pretty worn I had too much gas left. Read a little more and dropped the shoulder presses for more total body. Then I did a dif full routine:
20 s DB Squats
rest
20 s Push ups
rest
20 s DB Squats
rest
20 s Sit ups
rest
20 s Push ups
rest
20 s Sit ups
rest
20 s Fast Hammer curls (runners)
rest
20 s High Jumps
I was pretty dead after that but I could have prolly done more. Doesn't feel the same as running 1.75 miles in 15 minutes, stopping every 5 for push ups, sit ups, DB squats, etc. I have to make this harder.
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I started today. Did my first Tabata routine.
20 s DB Squats
10 s Rest
20 s Push ups
10 s Rest
20 s Sit ups
10 s Rest
20 s DB shoulder press
After that I was pretty worn I had too much gas left. Read a little more and dropped the shoulder presses for more total body. Then I did a dif full routine:
20 s DB Squats
rest
20 s Push ups
rest
20 s DB Squats
rest
20 s Sit ups
rest
20 s Push ups
rest
20 s Sit ups
rest
20 s Fast Hammer curls (runners)
rest
20 s High Jumps
I was pretty dead after that but I could have prolly done more. Doesn't feel the same as running 1.75 miles in 15 minutes, stopping every 5 for push ups, sit ups, DB squats, etc. I have to make this harder.
Send a PM to JohnnyNoName, he's the Tabata guru 'round these parts.
Have you looked at some of the interval drills for the rowing machine? I've got alright cardio/conditioning, but I find those things smoke me.
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I prefer standard complexes, they seem to do the job well.
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Tabata's basic protocol was for the larger muscle groups to be involved, rather than say pushups or situps (which may restrict the breathing somewhat). Though punching a gym bag can work very well. You want a more intense effort in the 20 second time period. The power clean, squats/stepups and DL/SLDL works extremely well, but must be done at a very fast pace. As with jumping rope.
Begin slow, with maybe 2 to 3 cycle at first, at 2 to 3 times a week. Advancing to a higher training level, you should be doing 6 to 8 (the max) 20 second cycle. Will never need more than 3 to 4 times a week, and never two days in a row, even for the experienced athlete.
If you can, have a large clock with a visible second hand. Can pick up a cheapie at Wal-Mart for around 5 bucks. A stopwatch may be a little difficult to use when working alone, for some people. The ideal way is to have someone time you or have a timer with a buzzer alert when the 10 seconds are up. We have used a coach, with a whistle, as a better way.
If you prefer the old fashion way of long treadmill/jogging sessions, that is your business. Some people just love to run for long periods. Pick your own poison, but those endless cardio sessions may actually slow done muscle gains. Or in some cases, cause a wasting of muscle tissue, if the diet does not meet the needs of the body. But then again, long running bouts, and the high they sometimes produce, are like a religion to some folks.. Good Luck.
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how would swimming be with tabata? i think it might restrict the breathing to much but it would be a great work out
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how would swimming be with tabata? i think it might restrict the breathing to much but it would be a great work out
a little hard to watch the clock during said routine
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a little hard to watch the clock during said routine
I have an ipod touch and downloaded a tabata application...you can program the number or intervals and length as well as rest periods...they make a waterproof case im sure so I could wear that
Just a thought though...I dont think you could get more full body movement than swimming but I think by the 3rd or 4th interval youd be needing to suck air so much that you wouldnt be able to swim never the less the 7th or 8th interval
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I have an ipod touch and downloaded a tabata application...you can program the number or intervals and length as well as rest periods...they make a waterproof case im sure so I could wear that
Just a thought though...I dont think you could get more full body movement than swimming but I think by the 3rd or 4th interval youd be needing to suck air so much that you wouldnt be able to swim never the less the 7th or 8th interval
gall dern technology.. rascals got me again!!
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gall dern technology.. rascals got me again!!
LOL the burpees is pretty good by the 4th or 5th interval my legs are burning and my chest is hurting
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burpees, stair climbing, skipping...
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iPod is a great idea, though don't know about a waterproof case when swimming. Most are water resistant, which means that water will get in soon or later. Even a little moister will do damage. And you would need ear buds/phones, not water friendly. I swim in the ocean, so that may be more of a challenge to hear anything. Though a iPod, set at 20 to 10 second phases sound like a good idea for gym or track use. Good Luck.
Side bar: when doing water polo workouts the coach had a very loud whistle because you can't hear much of anything else.
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iPod is a great idea, though don't know about a waterproof case when swimming. Most are water resistant, which means that water will get in soon or later. Even a little moister will do damage. And you would need ear buds/phones, not water friendly. I swim in the ocean, so that may be more of a challenge to hear anything. Though a iPod, set at 20 to 10 second phases sound like a good idea for gym or track use. Good Luck.
Side bar: when doing water polo workouts the coach had a very loud whistle because you can't hear much of anything else.
they make water proof ear buds so we could listen to them under water, kinda sucks about the cases though you would think that there would be one out there.
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Run full out around a track for 10 mins.
Too easy? Then do it with a weight vest.