I can't even begin to count the number of times that I have heard come out of the mouth of some over-fat, coca cola guzzling, donut scarfing fatty.
However, there are legitimate instances when hard training individuals, strength coaches, and combat athletes, either have more pressing obligations or only a few minutes here and there, and they need to get a training session or the day will not be complete.
Well let me introduce you to quite possibly the most effective 4 minutes of training you will ever experience, Tabata Protocol.
I am sure that the majority of you have experienced or at least heard of Tabata protocol. If you haven't here's a little background information. Tabata protocol is a conditioning protocol developed and studied by Japanese research Dr. Tabata. He found that performing 20 seconds of max effort or 100% work level followed by 10 seconds of medium to low level work, performed for 4 minute works cycle was an extremely productive method for increase both aerobic and anaerobic fitness.
Heres what it looks like on paper:
Work Interval #1 20 sec
Rest Interval #1 10sec
Work Interval #2 20 sec
Rest Interval #2 10sec
Work Interval #3 20 sec
Rest Interval #3 10sec
Work Interval #4 20 sec
Rest Interval #4 10sec
Work Interval 5 20 sec
Rest Interval #5 10sec
Work Interval #6 20 sec
Rest Interval #6 10sec
Work Interval #7 20 sec
Rest Interval #7 10sec
Work Interval #8 20 sec
Rest Interval #8 10sec
Sounds like the recipe for a quick and effective training session right, except I decided to throw a little underground spin on things and use a sandbag for my drills.
The preferred exercises to use with Tabata protocol are Thruster and Front Squats. So instead of using dumbbells or Barbells for these drills they will be performed with sandbags.
these are perform with sandbag held at shoulder level and then squatting to a down to at least a parallel squat position, upon reaching the bottom of the motion you will stand up rapidly and extend arms/sandbag into the over head position. Then return the sandbag to shoulder level and repeat movement.
Front Squats:
these are performed just as if you were performing standard barbell fronts squats, except the sandbag will be held in the "rack" position instead of the barbell.
Let's take a look at a couple of quick notes before you get started.
Notes:
When selecting sandbag size error the side of caution. I have used 30-75lbs bags with
clients, mostly depens on fitness levels of the individual.
In order for Tabata protocol to be effective you must rigidly abide to the work and rest
interval times
Due to the fairly high levels of fatigue experience during Tabata protocol it would be
advisable to train with a partner who count act as a counter and timer. Thus all you have
to focus on is the exercise
The general rule of thumb that I use for Thrusters is once I hit 70 reps increase the training
load, the method would also be applicable for the front squats as well.
There are numerous adjustments one could make to the base protocol in order become more relevant to particular athletic demands. One such adjust might be extending the total time in order to mimic a particular combat athlete's round or match time; such as a extending it to mimic 6 minutes of match time instead of 4. As long as you stick the base ratio of 20 second on 10 seconds off, the sky is the limit to the number of variation you can perform.
Whether you are jammed for time or just looking for something new to do with sandbags, Tabata sandbags could be just the ticket for a lightning fast training session. That is guaranteed to keep you on track whether you are looking to lose fat or just keep up while maintain a busy schedule.
Troy M. Anderson
