CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > CrossFit Forum > Exercises
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

Exercises Movements, technique & proper execution

Reply
 
Thread Tools
Old 04-27-2008, 09:27 AM   #1
John Rosenberg
Member John Rosenberg is offline
 
Profile:
Join Date: Apr 2008
Location: Bloomfield  NJ
Posts: 5
Beyond Tabata

I found out about Tabatas a couple weeks ago, and I'm completely in love with them. I've read Gant's Tabata project, and found a lot of information in there. I had some thoughts about changing the protocol and wondered what some of you thought.

1 - Unending Tabata - Instead of stopping at 6 or 8 sets, you stop when you go lower than a certain performance level, even if that means 20 sets
2 - Cyclical Tabata - Swap between a few tabata's, and again go until you see a performance drop (ex - under 15 squats, under 10 pushups, under 5 pullups) so you just keep cycling maximum effort sets until you cant keep up with your targets

I feel like these might end up being very successful alterations. The first focusing in on a certain exercise that you can keep doing very intensely and keep relatively even numbers throughout a normal tabata and going until you have to really work to keep up, the second being what I feel would be a challenging and productive combination of tabata and metcon.

any thoughts?
  Reply With Quote
Old 04-27-2008, 06:46 PM   #2
Travis Hall
Departed Travis Hall is offline
 
Profile:
Join Date: Jun 2009
 
Posts: 647
Re: Beyond Tabata

Quote:
Originally Posted by John Rosenberg View Post

1 - Unending Tabata - Instead of stopping at 6 or 8 sets, you stop when you go lower than a certain performance level, even if that means 20 sets
I would think if you were performing tabata properly (full output), then anymore then a couple of sets would be physically impossible and dangerous- rhabdo?
The beauty of tabata is you get a lot out of a little.
  Reply With Quote
Old 04-27-2008, 06:58 PM   #3
Christian Gotcher
Member Christian Gotcher is offline
 
Christian Gotcher's Avatar
 
Profile:
Join Date: Nov 2007
Location: Annapolis  Maryland
Posts: 751
Re: Beyond Tabata

If you're performing Tabata as prescribed, yes, you'll probably burn out quickly. Still, you might be able to accomplish more than 8 and burn yourself out. The question is, do you want to push to failure? Maybe yes. In that case, why not go for it?
__________________
M/22/155|Murph-28:19|Helen-9:39|Annie- 5:12|CFT-700|1.5 Mile-8:35|Strict PU-24|Fran-5:24 log
  Reply With Quote
Old 04-27-2008, 07:02 PM   #4
John Rosenberg
Member John Rosenberg is offline
 
Profile:
Join Date: Apr 2008
Location: Bloomfield  NJ
Posts: 5
Re: Beyond Tabata

On high number or more skill based exercises I don't think that's the case.

squats are a good example, if someone can bust out 25 squats over 8 sets (there are several videos of such) then I'm not sure they are getting the intended results from tabata, and could possibly improve them by continuing sets
  Reply With Quote
Old 04-27-2008, 07:29 PM   #5
Brian Degenaro
Member Brian Degenaro is offline
 
Brian Degenaro's Avatar
 
Profile:
Join Date: May 2006
Location: baldwin  ny
Posts: 1,039
Re: Beyond Tabata

From Tabata's research paper:

Quote:
...subjects did seven to eight sets of 20 seconds at 270% of VO2 max, with a 10 second rest between each bout. Pedaling speed was 90 rpm and sets were terminated when rpms dropped below 85. When subjects could complete more than 9 sets, exercise intensity was increased by 11 watts...
Once you can blow through 9 sets while maintaining 85-90% of your maximum effort, up the intensity by adding weight.
  Reply With Quote
Old 04-27-2008, 07:50 PM   #6
John Rosenberg
Member John Rosenberg is offline
 
Profile:
Join Date: Apr 2008
Location: Bloomfield  NJ
Posts: 5
Re: Beyond Tabata

adding weight does seem like a viable option, but i feel like it could be dangerous
  Reply With Quote
Old 04-27-2008, 08:05 PM   #7
Steven Low
Member Steven Low is offline
 
Steven Low's Avatar
 
Profile:
Join Date: Sep 2005
Location: silver spring  maryland
Posts: 12,221
Re: Beyond Tabata

Quote:
Originally Posted by John Rosenberg View Post
adding weight does seem like a viable option, but i feel like it could be dangerous
Adding a weight vest isn't that dangerous.

Maybe if you were doing behind-the-neck thrusters or something, heh..
__________________
Posts are NOT medical, training, nutrition info
Bodyweight Article, Overcoming Gravity Book
  Reply With Quote
Old 04-28-2008, 06:00 AM   #8
Matt DeMinico
Affiliate Matt DeMinico is offline
 
Matt DeMinico's Avatar
 
Profile:
Join Date: Feb 2007
Location: Sterling Heights  MI
Posts: 1,939
Re: Beyond Tabata

Quote:
Originally Posted by John Rosenberg View Post
On high number or more skill based exercises I don't think that's the case.

squats are a good example, if someone can bust out 25 squats over 8 sets (there are several videos of such) then I'm not sure they are getting the intended results from tabata, and could possibly improve them by continuing sets
Heh, I'm of the crowd that the first time I did Tabata Squats, I did 21-21-21-21-21-21-21-21. My limiting factor was "I just can't do squats faster than 21 in 20 seconds yet". If I went until I could only do, say, 12 in 20 seconds, I'd friggin' nuke myself.
  Reply With Quote
Old 04-28-2008, 06:43 AM   #9
Lewis Dunn
Member Lewis Dunn is offline
 
Profile:
Join Date: Apr 2006
Location: Vancouver  WA
Posts: 258
Re: Beyond Tabata

Quote:
Originally Posted by Brian Degenaro View Post
From Tabata's research paper:
Brian, do you have a link for the Tabata paper? I had always seen 170%, not 270%, and I had never read about the adjustment in watts after 9 sets.

Thanks!
  Reply With Quote
Old 04-28-2008, 02:29 PM   #10
Brian Degenaro
Member Brian Degenaro is offline
 
Brian Degenaro's Avatar
 
Profile:
Join Date: May 2006
Location: baldwin  ny
Posts: 1,039
Re: Beyond Tabata

Just have the hard copy, and that was a typo on my part.
  Reply With Quote
Reply


Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is Off
HTML code is Off

Forum Jump

Similar Threads
Thread Thread Starter Forum Replies Last Post
Not a Tabata? Chip Conrad Fitness 6 04-21-2008 07:29 AM
SS Tabata Damon Stewart Workout of the Day 0 11-08-2007 09:52 AM
Tabata That Jason Lauer Exercises 6 04-04-2004 07:44 PM
Tabata This mark twight Workout of the Day 17 01-28-2004 08:23 PM
1/2 Tabata... Mike Minium Workout of the Day 1 04-25-2003 10:28 AM


All times are GMT -7. The time now is 07:27 AM.


CrossFit is a registered trademark of CrossFit Inc.