One of the most popular interval workouts among Strength Coaches, Personal Trainers and Exercise Enthusiasts is the Tabata Interval Workout.

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If you’ve never heard of the Tabata Protocol? It’s a high intensity interval training method originally created by Japanese researcher Izumi Tabata. Put simply, the Tabata Protocol is one the best cardio / metabolic conditioning workouts every discovered because its simple to understand and easy  to apply.

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“The rate of increase in V02max is one of the highest ever reported.” – Izumi Tabata, Japan
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With only 8 minutes (give or take) 2-3 times per week, you can turn your body into a fat-burning machine that will outlast all comers!

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The original Tabata Protocol consists the following:

• 5 minutes of warm-up

• 8 intervals of 20 seconds all-out intensity exercise followed by 10 seconds of rest

• 2 minutes cool-down

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Now, you will need to gradually build up your ability to successfully complete the full Tababa without loosing intensity, overtraining or puking every workout  . Therefore, I never start athletes out from day one doing the Tabata Protocol the way it is typically described above.

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Many folks don’t realize it but, If you research the Tabata Protocol online, the original study conducted at the National Institute of Fitness and Sports in Tokyo, Japan used highly-trained endurance athletes in peak physical condition.

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Now, because most folks are not highly-trained endurance athletes, it’s important to utilize a progressive approach to increasing fitness level and work capacity to accommodate this workout. This is especially important when training power based athletes or working simply to improve overall fitness.

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So, to help you train smarter, harder and safer, In this post, I’m going to provide you with a 12 week progression for using the Tabata Interval protocol.

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In the chart below, you will see figures that look like this – 10/20 x6.

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The first number listed is the work (exercise) interval in seconds (ex: 10 =10 seconds). The second number listed is the rest interval in seconds (ex: 20 = 20 seconds). The last figure represents the number of rounds you will perform of the given interval (ex: x6 = perform 6 rounds).

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Put simply – 10/20 x6 = 10 seconds work / 20 seconds rest x6 rounds

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Okay, now that you understand how read the chart below. Here is my 12 week Tabata interval workout Progression.

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12 Week Tabata Workout Progression

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wk.1	10/20 x6
wk.2	10/20 x7
wk.3	10/20 x8
wk.4	15/15 x5
wk.5	15/15 x6
wk.6	15/15 x7
wk.7	15/15 x8
wk.8	20/10 x4
wk.9	20/10 x5
wk.10	20/10 x6
wk.11	20/10 x7
wk.12	20/10 x8

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Keep your eye on the Blog because very soon, I’m  going to provide you with another Tabata progression. This will be a shorter, 8 week progression used for fitter more well conditioned athletes. STAY TUNED!!!

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Wishing you and your family a very merry Christmas and Happy Holidays!

At this point, this post needs no introduction. So, without further delay, here is my 3rd installment to the How to get Stronger without adding weight to the barbell/ Dumbbell series.

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Check out the video below and discover yet another killer training concept that is easy to understand, simple to apply and most importantly, it gets incredible results!!!

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Part 4 is coming at you real soon, so stay tuned!

Regardless of your specific training style, everyone uses the Ab Plank for core strength and stabilization training.

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Honestly, I don’t use them in the same fashion as I used to but thats a subject for a different post.

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In this post, I’m going to show you a simple, yet very effective training secret that is guaranteed to double the effectiveness of your Ab plank training.

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Don’t believe me? – Watch this video and see for yourself…

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Keep your eyes on the Blog because I’ve got another killer training secret for Side Ab Plank exercise coming at you very soon!
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As many of you have learned, using the concept of Undulating your workout program can be very effective. That said, this concept can become confusing when integrated together with a Cardio/Conditioning program.
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So, in this post I’m providing you with a sample of how I apply the concept of Undulating training into both a Strength and Cardio/Conditioning workout session.
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I’m actually coping this below information from Alli’s website. She posted this message today and I thought it was too good not to use myself.
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The below is Taken from AlliMckee.com
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In my last post, I gave you the consolidated layout to my physique strength training. Conditioning was a crucial component to my program as well because it helped with a greater EPOC and contributed to overall fat loss. Nick and I were just as systematic about my conditioning programing as we were with my strength training. We wanted to make sure that we were NOT doing conditioning that was heavily fatiguing on the lower body if that day that was intended for legs to rest (ex: we did not run sprints the day after a heavy lower body day). We also undulated my conditioning to match the intensity on my system with that of the strength training.

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EXAMPLE:

Low Rep strength days (5-6 sets, 4-6 reps), I performed high intensity, anaerobic conditioning–4 min-8min max. Often we incorporated Tabatas, sled work or sprints.

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Med Rep strength days (3-4 sets, 8-12 reps) we performed about 12 minutes of interval work at a moderate intensity. This often consisted of Airdyne bike intervals or an upper body interval circuit.

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High Rep strength days (2-3 sets, 15-25 reps) I did conditioning for a longer duration (15-25 min) at a lower intensity. Sometimes the slideboard, the Airdyne bike or an upper body circuit (see Strength Training Split, High Rep, Part IV)

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So there you have it! It’s actually a simple formula that we followed– 1. Match your strength training and conditioning goals for that day in order to keep the intensity levels and energy systems demanded consistent and 2. if it is an upper body day, stick with upper body conditioning –boxing, sledge hammer work, band work, etc. On lower body days, stick with lower body conditioning–sled work, tire dragging, sprints, etc. This stays consistent with the split routine and aids proper rest on the designated muscle groups intended to rest on that day.

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So far, the feedback from Part 1 has been fantastic! So, please keep your comments coming!
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If you missed my first installment of How to Get Stronger WITHOUT Increasing the Weight Load – Go here after watching the video below.

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In Part 1 – I explain the reasoning behing why adding weight is not always the best strategy to use to progress your strength and performance as an athlete.
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Now, check out this video and discover another very practical and effective strategy anyone can use to get stronger!

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There is allot of talk these days about the Bulgarian Split Squat otherwise called the Rear Foot Elevated Split Squat.

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Regardless of what you call it, I think its a great exercise. But, like any other exercise, it can be performed safely and effectively or it can performed in a less optimal manner.
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That said, I often see this exercise performed in manner that can be risky for you lower back.
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Check out this video to see what I’m talking about and discover a smarter, more back freindly version of the exercise!

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In this post, I’m going to provide with some great advice from myself and some of the Strength & Conditioning Industries Smartest Coaches.

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Coach Nick Tumminello says – “Don’t be the kind of Strength Coach who…”

“Never listens to your clients and doesn’t care about what they want because you have already decided  what they need”

“Who doesn’t provide an element of variety and fun during your workouts”

“Would rather be right than helpful”

“Mistakes your personal opinions for facts”

“Tells other professionals “this is how you should do things” over saying “this is how I do things”

“Who thinks they are smarter than the human body”

“Thinks they need to fix everybody’s problems”

“Specializes in a piece of equipment”

“Trains to your bias”

“Uses exercise as punishment”

“Tries to be cool instead being effective”

“Confusing adaption with adaptability”

“Trains people like robots”

“Forgets who’s session it really is”

“Is overly stuck on the science”

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Eric Cressey Says – “Dont’ be the kind of Strength Coach who…”

“Invites me to be a fan of your bootcamp’s facebook fan page for the 8,497th time even though I’ve already shot you down the first 8,496 times because I didn’t want to be inundated with notifications about how you’re having a free 6AM class 7,000 miles from where I live”

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“Don’t be the kind of strength coach who…overlooks assessments.  A destination and road map won’t do you any good if you don’t know your starting point”

“Don’t be the kind of strength coach who…doesn’t actually train oneself”

“Don’t be the kind of strength coach who…still thinks that it is just about clean, squat, bench.  We’ve learned a lot since 1983″

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Kevin Neeld says - ”Dont’ be the kind of Strength Coach who…”

“Stops reading when they graduate college!”

“Thinks that corrective exercise is only for the training room”

“Doesn’t acknowledge the importance of nutrition in facilitating results and recovery”

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Mike T Nelson says - ”Dont’ be the kind of Strength Coach who…”

“confuses pain with progress”

“does not test anything or perform any re-assessment”

“does not account for TOTAL stress (lifestyle included)”

“does not think for themselves”

“does not directly address the role of the nervous system in performance”

“allows athletes to move like crap”

“only makes them a great athlete in the GYM  and NOT on the field where it counts”

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Mark Young says - ”Dont’ be the kind of Strength Coach who…”

“is a giant pompous ass”

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Chad Waterbury says – “Don’t be the kind of strength coach who”

“Loses focus of what the goal of the training session really is”

“Focuses on the muscles instead of the nervous system”

“Thinks having more certifications is better”

“Gives credence to coaches who have trained no one”

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Rob Simonelli says - ”Dont’ be the kind of Strength Coach who…”

“Forges ahead with today’s workout even after learning an athletes “today” injury or limitation”

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Matt Coe says – “Don’t be kind to the strength coach who…”

“Thinks Crossfit and their mascot pukey are cool.”

“Doesn’t use a progressive system”.

“Is more about using the new gimmick they have in the training of their client (i.e. entertrainment) than getting results”

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Bret Contreras says - ”Dont’ be the kind of Strength Coach who…”

“Prescribes solely axial hip dominant exercises and fails to prescribe any anteroposterior hip dominant exercises”

“is overly-focused on having his athletes hit big numbers in the powerlifts”

“doesn’t keep up with new research and methodology”

“has his or her clients do 30 minutes on the treadmill as part of their session”

“fails to prioritize unilateral lower body training”

“sticks to machines only”

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Mike Boyle says - ”Dont’ be the kind of Strength Coach who…”

“Who never attends a seminar”

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Bruce Kelly says - ”Dont’ be the kind of Strength Coach who…”

“Fails to realize that learning is a continuous, life long process. There are too many facets in this business for someone to be intellectually lazy and not spend part of each day reading, learning something new, etc.”

“Isn’t open to listening to other points of view whether they coincide with your philosophy or not. Doesn’t mean you have to agree but you should at least listen”

“Has PDD (program deficit disorder). Heard that one from Brett Jones. We know the type who jumps from program to program according to what they just read or heard.”

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Henry Paul says - ”Dont’ be the kind of Strength Coach who…”

“Who doesn’t make changes when they know they are wrong. There’s no shame in admitting a mistake in your programme, it’ll only improve you and your athlete.”

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Coach Wendy says - ”Dont’ be the kind of Strength Coach who…”

“Who prescribes an exercise without trying it first (and mastering it)”

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Eric Wong says - ”Dont’ be the kind of Strength Coach who…”

“pushes your athletes harder than you’ll push yourself”

“Spends so much time training and working to make money that you neglect study, learning, and experimenting with new techniques”

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Dan Blewett says - ”Dont’ be the kind of Strength Coach who…”

“Can’t relate to people well enough to put his knowledge to good use.”

“Makes his athletes strong but too inflexible to use it on the field.”

“Has a lat pulldown machine but no chin-up bar”

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Teddy Willsey says - ”Dont’ be the kind of Strength Coach who…”

“thinks powerlifting alone develops power”

“thinks every athlete should perform olympic lifts”

“does not sufficiently warm up their athletes through dynamic movement prior to strenuos work”

“believes every athlete should squat ass to grass”

“does not consistently prescribe specific exercises to help prevent inury or “prehab” the low back, shoulders and knees”

“does not understand that introducing a new exercise is an additional stressor”

“does not take into account the bioenergetic demands of each individual athlete’s specific position in their competitive event”

“gets more glute activation in bed than in the gym”

“isn’t constantly reading, learning, and open to new information”

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Now its your turn to provide insights and advice to add to the next “Don’t be the kind of Strength Coach who”?

Post your comments below!

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Everyone knows that in order to continually get stronger, bigger, leaner or faster you must consistently challenge your body by adding progression. More specifically, you need to always incorporate a progressive challenge to your workouts.

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Although this concept is well known, the methods of how to do this safely, efficiently and effectively are still somewhat of a mystery to athletes and coaches alike.

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In this Blog post series, I’m going to provide you with a multitude of challenging, fun and effective ways to continually gain muscle, increase strength, improve explosiveness and reduce body fat without increasing the load on the bar or dumbbell.

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Beyond Just Adding Weight

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Although adding more weight is certainly a valuable and proven way to progress, there are also many other options that are just as, if not more effective depending on your goals effective. These are the methods I will describe in this and future posts.

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Don’t Misunderstand!

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Before you watch the video below, Let’s get one thing straight. I’m not saying you shouldn’t ever add weight to your lifts. Nor am I saying that adding weight is not important to gaining size and strength. All I’m saying is that adding weight is just one method of many. In other words, its just a tool in the tool box, is NOT the only tool in the box.

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Watch this video and discover the first, simple method to get stronger and improve performance w/o adding addition weight load!

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Stay tuned for Part 2 because I will reveal another simple and very practical method of gaining strength!