Vindication for @glasagusban and myself as being in the higher echelon of trainers on here.
Any chance of a bit more info on this @Kinvara’s Passion. what exercises do you do as part of it? How often do you do it? etc
Sorry mate… You can mix it up a bit but the general rule is 20 seconds on 10 seconds off x 8 times.
Make sure your warm up first obviously 
So… (do 20 seconds burpes flat out, rest for 10 seonds, 20 seconds mountain climbers flat out, rest for 10 seconds, skip flat out for 20 seconds, rest for 10 seconds, box jumps flat out for 20 second, rest for 10 seconds) x 2
Feel free to use other exercises… skipping, punchbag, pull ups, press ups, star jumps.
You’ll be pretty fucked up after it initially and once fitness increases you can increases flat out times if you wish.
I have done one in nearly 6 weeks, gone to fuck.
A proper warm up/down is the key here, someone like Kev might have a good routine in this.
Personally I would not use a plyo’s one after another, say a Burpees followed by a press up, followed by a squat, followed by a pull up, then followed by another Plyo like lateral hops or something.
Biologically the average human is not programmed to do high level plyometrics for more than 12/13 seconds. So in a Tabata you are going way over that. Now you can do them, but the quality drops, you nervous system slows down and your landing and everything else deteriorates. This can lead to injury. And normal work:rest of high level plyo’s would be 1:8+. It’s linked to the reason absolute flat out sprinting even for the freaks at the highest level is at about 80-120M at top speed. Sprinting is plyometric.
So obviously with a Tabata that doesn’t happen. However if spread out intelligently you can certainly lower possible risks. True tabatas use only one exercise though, however I see nothing wrong with something like this (although it’s basically just what I call a work:rest negative 2:1 circuit training, more work than rest. Going by the book you would build up to this doing other circuits like 1:2 and 1:1 with 7-8 exercises. )
A mixed Tabata has 8 exercises.
Lateral jumps (medium level Plyo)
Push ups
Goblet squat
Chins/supine pulls
Burpees (high level Plyo)
Spider-Man push ups
Reverse Lynges
Skipping (low level Plyo)
A standard warm up I use for weights/strength work/circuits
- BW squats x 10
- Good mornings x 8
- Foam roll Glutes, quads, hammys, ITB, Thorasic
- Personal Isometric stretches
- lunge to single leg balance x5 E/S
- Press ups x 10
- ITWY
Optional - skipping x 1-3 mins.
Any lads do the Parkruns? Great initiative, worth checking out if you are looking to start running.
www.parkrun.ie
[QUOTE=“fenwaypark, post: 976059, member: 276”]Any lads do the Parkruns? Great initiative, worth checking out if you are looking to start running.
www.parkrun.ie[/QUOTE]
Looks similar to the pop up run idea that started in Kildare recently
[QUOTE=“fenwaypark, post: 976059, member: 276”]Any lads do the Parkruns? Great initiative, worth checking out if you are looking to start running.
www.parkrun.ie[/QUOTE]
Yeah, im probably going to start doing the marlay one
Ive decided to row back on the rowing machine and instead just gonna jog and kettle bells.
Whats the best starter weight and any good sites for workouts with KBs?
[QUOTE=“artfoley, post: 976290, member: 179”]Ive decided to row back on the rowing machine and instead just gonna jog and kettle bells.
Whats the best starter weight and any good sites for workouts with KBs?[/QUOTE]
Marlay is on tomorrow but not the following two Saturdays. There is a Parkrun in tymon now aswell. Loads of stuff on youtube for kettlebells.
cheers fenners, that gives me 3 weeks to get ready for marlay.
will have a look on youtube
Interview here with a good mate of mine on bodybuilding. It doesn’t delve a whole lot into specifics, but he is one of the most dedicated and regimented guys I know.
Good man, Pa!
http://limerick.today.ie/2014/07/10/community-interview-pat-mcnamara/
Woke at 5am and couldn’t settle back to jumped up, ate a banana and jumped on the racer.
Over through Carron, down into Bellharbour, across into New Quay and Munnia and straight back into Kinvara.
Lovely morning for it.
[QUOTE=“Kinvara’s Passion, post: 981376, member: 686”]Woke at 5am and couldn’t settle back to jumped up, ate a banana and jumped on the racer.
Over through Carron, down into Bellharbour, across into New Quay and Munnia and straight back into Kinvara.
Lovely morning for it.[/QUOTE]
Any bulletproof coffee?
Yes mate. Had unsalted butter in it this morning and trying out a new coffee that I got from hasbean last week.
[LIST]
[]Spoon of unsalted butter
[]Spoon of Coconut oil
[*]Brewed Coffee
[/LIST]
Horse it all into a travel mug, use the ‘Clevamomma’ mixers (used to make babies bottles) and it blends it all nicely together in about 30 seconds.
Started an interval training programme last night to accompany the gym prog that I’m currently doing.
2 laps of a hurling pitch. Place a cone at the half way line and sprint to it from the end line. On reaching the cone, walk to the end line and repeat 10 times. Absolutely bollixed after it and it only took 20 mins or so.
[QUOTE=“the mixer walsh, post: 983896, member: 245”]Started an interval training programme last night to accompany the gym prog that I’m currently doing.
2 laps of a hurling pitch. Place a cone at the half way line and sprint to it from the end line. On reaching the cone, walk to the end line and repeat 10 times. Absolutely bollixed after it and it only took 20 mins or so.[/QUOTE]
10 times is savage going…
Do you play hurling mixer?
If you do then shorter sprints might be more beneficial (40m) and concentrate on exploding over the first 10 m.
Jaysus no any more KP. Up until 3 months ago I was a walking advertisement for ill health. I’ve dropped about a stone and a half through the gym prog and 3km jogs but wanted something a little more productive than pounding the roads with shin splints. Apparently this interval springing does the job pretty well.
.