Workouts

Tabata Explained

Have you ever heard someone say “Tabata This” or “yeah I’m doing a Tabata WO!”?
As with so many forms of “training,” a method that can be incredibly useful is misunderstood by an athlete or community. Yes it is still exercise, and if movements are performed correctly it can still be beneficial, our aim at RE is to provide you with the knowledge and understanding to use all types of training properly and effectively for the greatest potential outcome.

So, when it comes to Tabata, the first question isn’t “What?”; it’s actually “Who?”

Izumi Tabata is the dean of the Ritsumeikan University Graduate School of Sport and Health Science. His name became famous in relation to the “Tabata Protocol”, one form of high-intensity interval training, although Dr. Tabata credits Olympic speed skating coach Irisawa Koichi with pioneering the technique.

Now for the what: The Tabata protocol is designed specifically to increase VO2Max in athletes who train regularly and have a solid base of both aerobic and strength training to lay a periodized foundation of high-intensity interval training upon.

Tabata is an exercise where you perform an activity to your very best ability for 20 seconds, then take 10 seconds to rest, and repeat for 8 rounds. This is all done in four minute block. You may do multiple blocks, with 2 min rest between each, not to exceed 5 total blocks. Thus, the training session would look like:

  • 15 min warm up
  • 3-5 blocks of 8x (20secs work/10sec rest), with 2:00min of rest between each block
  • 10 -15 min cool down

The full workout (with warm up and cool down) comes to no more than an hour, with the actual “HARD” effort training time not to exceed 20 min. All training is either performed with body weight movements (eg. squats/push ups/sit ups) or practicing the sport in which the performance benefit is desired (e.g. running/cycling/skinning). For the desired VO2Max gain, the protocol needs to be practiced at a minimum of 1x per week for six weeks. When training in the gym or outside, measuring output parameters is a critical component to ensure the athlete pushes harder each subsequent week, and has numbers to achieve and drive the motivation for a hard effort (e.g. counting reps, watts, distance, etc).

The entire RE staff has not only been educated in Tabata protocols as far as format and formula, they have completed the six week protocol of training at least once and deeply understand the effects and coaching required for this type of training.

Which finally brings us to…We are now offering a Tabata class series! These classes will only be offered at select times during the week. We’re limiting classes to a 3:1 ratio as the technique requires precise coaching, timing and tracking.

If you are interested in registering for a Tabata Class we will be running our first series starting in September, dates September 1-October 8th, 2021. Six consecutive weeks, one time a week.

Beginning September 1st, we will be offering Tabata Classes, athletes can register for one of these classes:
1) Monday 4:45pm
2) Wednesday 12:30pm
3) Friday 12:15pm

Since this is a six week specialty class restricted to 3 participants, we will be charging the full $150 “series price” for those who register, and we will need a minimum of two athletes in a time slot to run the series.

Registration: Feel free to sign up the next time you’re in the gym, or give us a call/text at 970-773-3317. You may also email carolyn@rippleffectraining.com to register or for more questions.


In the Gym August 13th

10:00 warm up
Individual mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
2 x 8 Good Mornings with PVC or 15#BB across back of shoulders
30m Tactical Lunge
Then:
Warm up to RDL 5 rep weight (heavy-ish)
Then:
5x RDL, heavy-ish
30sec each side – Side Plank Hold; can add hip lower and lift for added challenge
60sec Rest
x 5 rounds
Then:
6 to 1 Pull Up Ladder,
Minimal assistance, rest some between sets
Then:
Pair up (stay socially distanced of course)
P1: 10x Anchored Leg Lowers/Lifts
P2: Mountain Climbers until P1 is done
Switch players
x 4 rounds, rest as needed to maintain form 🙂
Cool Down with mobility and stretching


In the Gym August 11th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
2 x 10 good morning
2 x 3 each side Single Leg Ass-to-Bench Squat
Then:
Work up to heavy-ish SLSLDL (can use KB or BB, whichever is most appropriate for athlete)
Then:
5 x 4 each side SLSLDL
Rest 1-2 minutes between sets
During rest, complete 6x Pull Overs (fairly heavy)
Then:
10-1 Ladder
Goblet Squats + Strict OH Press
(10/1, 9/2, 8/3, 7/4, 6/5, 5/6, 4/7, 3/8, 2/9, 1/10)
Rest as needed to maintain form
Cool Down


In the Gym August 9th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
2 x 30m Tactical Lunge
2 x 8 Goblet Squats – deep, hip opening, focus on posture
Then: (Team 1)
Work up to heavy-ish Front Squat (~75% 1RM, weight for 5 reps)
Then
5x Front Squat
5x Body Row
Rest 60-90sec
x 5 rounds
Then (Team 2)
5x Floor Press + 5x Floor Wipers (each side) + 10x Atomic Sit Ups (or regular sit ups)
5-7 rounds depending on group
Then, if time:
4 x 250m interval, 60 sec rest between each
Cool Down


In the Gym August 6th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
30m OH walking lunge, forward and backward one hand then switch.
Then:
Work up to a heavy TGU.
Then
2x TGU per side
15-30sec Ring Support (can set up FST for more ring stations; athletes can also hold on Dip bars if they’re not quite ready for rings)
Rest 60-90sec between rounds
x 6 rounds
Then:
10x Box Jumps (Can do Squat Jumps or fast step ups as an alternative)
60sec Wall Sit Hold
60sec rest
x 4 rounds
If time:
5x 30sec hard / 30sec easy @ machine of choice
Then:
Cool Down


In the Gym August 4th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 ×5 wall squats
2 x 5 SOTS press with PVC at wall
2 x 5 squat jumps
Then: (Team 1)
Work up to a heavy-ish Back Squat
Then:
5 x 5 Back Squat, pause at bottom of squat to find glutes and core stability before standing up
Rest 1-2 minutes between sets
During rest, complete:
5x Front Raise + 5x Lateral Raise + 5x Reverse Fly (light DBs, same weight for all movements)
Then: (Team 2)
8x KB Swings + 3x Burpees
As many rounds as possible in 12 minutes, rest as needed to maintain form
Then:
3 x 60sec FLR @ rings or Plank Holds, 60-90sec rest between each
Then:
Cool Down


In the Gym August 2nd

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 ×5 wall squats
30m Single Arm OH Walking Lunge (forward and backward each arm)
Then: (Team 1)
5 to 1 ladder Split Squats (hold weight at chest or at sides, athlete’s choice)
Start light and increase weight as reps decrease
After each “rung”, complete 10x Anchored Leg Lowers/Lifts
Then:
3 x 2 Split Squats each side at heavy weight
Rest 60-90sec between sets (yes actual rest 😉 )
Then: (Team 2)
5x Strict Dead Hang Pull Ups (can add weight if appropriate) + 15m Bear Crawl (heavy)
Rest 60sec between rounds
x 6 rounds
Then:
(Switch Teams)
If time:
1000m ski/row for time (or 50cal air dyne)
Then:
Cool Down with mobility, stretching…