Tabata Training – Take your Interval training to a new level!

Tabata Training…WOW!

If you are unfamiliar with Tabata workouts check out the following article and when you are finished come back and grab this workout to try

Tabata Training: See Amazing Results with Tabata Style Intervals

Fun and Effective workout below to add any program.

WARNING: CONSULT YOUR PHYSICIAN BEFORE STARTING ANY EXERCISE PROGRAM

Perform the following workout on your own or team captains or coaches can lead the entire team through it.

When do you incorporate?

Well, since these workouts are ‘extremely kick butt’ workouts you may wish to wait until you are a few weeks into the season OR give Tabata workouts to your athletes to perform off-season so they are in tip-top shape on the first day of practice.

During the season I recommend twice a week possibly after performing 2 rounds of the circuits in the volleyball dvd’s (IF you have them). This will give you a very well rounded program and the results will be out of this world – GUARANTEED!

Follow the time and instructions from the article, but PLEASE note that is the highest level of intensity and pretty demanding even for the very conditioned athlete. IF YOU NEED MORE THAN A 1-MINUTE REST, PLEASE TAKE IT!

You can start with these options when you implement:

Following a good warm-up get your team spread out on the court facing the team captains/coaches. (Coaches ONLY instruct if they are performing the workout. If not going to perform I suggest letting captains lead through)

Time Options to use until you are ready for the REAL thing (20 on – 10 off):

10 seconds on – 20 Seconds off

15 seconds on – 15 seconds off

20 seconds on – 20 seconds off

You can play around with times, but try not to take too long of a break.

Please note the way in which the following workout is designed. We are

NOT doing the same body part/movement patterns for every exercise. That would be extremely difficult and can lead to injury. ALWAYS use good judgment.

Example Workout: (AGAIN..after a good warm-up)

Squat Jumps

* if athletes are getting fatigued quickly, have them perform squats only until they are ready to return to squat jumps

Push-Ups or Planks or BOTH

*on knees or toes. Your choice, but you can switch up between push-ups and planks.

Sprint in place

* have them walk in a little circle during 10 second break. Also, they can jog in place instead of sprint until they are ready to return to sprinting.

Toe Touches with volleyball (video here)

*NOTE: My recommendations with the toe touches are to return from the top SLOWER than in the video and keep the shoulders off the ground until the 10/15/20 second break. Also, use a volleyball to set in your hands. If performing in a gym or at home you can use a dumbbell or medicine ball in place of a volleyball.

There you have it!

Trust me…this workout is a fabulous way to get your team in incredible shape.

STOP the ‘going for a run’ stuff and implement interval and Tabata training along with the core conditioning and functional training workouts and you are going to see you team TAKE OFF!