A few weeks ago, I did a post covering a 12-week interval training progression using the Tabata Protocol.
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In that post, I discussed exactly what Tabata Intervals are, why Tabata Workouts benefit athletes of all levels and off course, how to gradually progress over a 12-week period to prevent overtraining.
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In this post, I’m going to cover a slightly shorter, 8 week Tabata Workout progression.
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If you are a fitter athlete with a solid conditioning base. This 8-week progression is just what the doctor ordered to help you maximize the results of your Tabata training efforts.
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8-Week Tabata Workout Progression
Key – 10/20 x6 = 10 seconds work / 20 seconds rest x 6 rounds.
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Wk.1 – 10/20 x6
Wk.2 – 15/15 x4
Wk.3 – 10/20 x8
Wk.4 – 15/15 x6
Wk.5 – 20/10 x4
Wk.6 – 15/15 x8
Wk.7 – 20/10 x6
Wk.8 – 20/10 x8
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Do you have any personal favorite Tabata workouts?
I have a few killer Tabata workouts I will posting soon – keep checking back!
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In the meantime, post your comments and tell us about your favorite and most effective Tabata workouts!
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Nick,
How many tabatas can you perform per workout? 1 or more? Also if more than one, at what times during the workout would be best? Great stuff! Thanks.
Aaron
Aaron,
Great questions!
I’ve performed up to 4 different Tabatas in one workout.
I usually do them toward the end of a training session. But, in power-enduarnce / conditioning phase – I will perform them at the beginning, middle and end.
Thanks for reading the Blog!
Coach N
Hey Nick,
thank you for your great information about the tabata protocol. At which age would you start to use the interval. Do you use the tabatas with high school athletes or younger ones?
stefan
Great question!
I do use Tabatas with High school students. No younger though!
Coach N
Would you provide this progression to all athletes/clients or just to those who are newer to any type of higher intensity conditioning. I ask this because I am newer to the field and in my very first position we made relatively sedentary clients perform tabatas at the best of their ability, and not that I agree with it… I just wanted your opinion
Do you ever use tabatas with people who are trying to gain lean mass? I am a pretty skinny guy who has put on about 15lbs in 6 months and am wondering if my conditioning is hurting me. I do high-intensity intervals about 3x/wk after my strength training sessions. Will tabatas hurt my strength gains or help keep fat gain at a minimum while trying to gain size?
Bill,
I think Tabatas a great as finishers to use at the end of Strength workout!
I use them a good bit with no loss in Muscle mass.
Good luck with your training!
Coach N