Tabata Intervals – 8 Week Workout Progression

By On · 7 Comments · In Fat Loss, MMA / Spartan Workout, Program Design / Periodization, Tabata Training
A few weeks ago, I did a post covering a 12-week interval training progression using the Tabata Protocol. . 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. . In this post, I’m going to cover a slightly shorter, 8 week Tabata Workout progression. . 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. .

8-Week Tabata Workout Progression

Key – 10/20 x6 = 10 seconds work / 20 seconds rest x 6 rounds. . 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 .

Do you have any personal favorite Tabata workouts?

I have a few killer Tabata workouts I will posting soon – keep checking back!

.

In the meantime, post your comments and tell us about your favorite and most effective Tabata workouts!

.
Tagged with: • • • • • • •  
Share →

  • If you like this post – Please feel free to copy it and use it as YOUR next Blog post, Newsletter, etc.: All I ask in return is that you include a link to THIS original post, and that you credit me for my work as the original author, along with this bio at the end of the article:

    Coach Nick Tumminello has built a reputation as the ‘Trainer of trainers” through his workshops at conferences and fitness club around the world. And, for his consulting work with pro/college sports teams and with exercise equipment/ clothing manufactures.
    He’s the owner of Performance University international, which provides hybrid strength training & conditioning for athletes and educational programs for fitness professionals. Based in South Florida, Nick is a Fort Lauderdale personal trainer who works with a select group of athletes and exercise enthusiasts.

    You can check out Coach Nick’s articles, DVDs, seminars schedule, mentorship program and very popular hybrid fitness training blog at http://nicktumminello.com/

7 Responses to Tabata Intervals – 8 Week Workout Progression

  1. aaron says:
    January 25, 2010 at 8:40 pm

    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

  2. nick says:
    January 25, 2010 at 9:22 pm

    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

  3. stefan says:
    January 26, 2010 at 2:34 pm

    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

  4. nick says:
    January 27, 2010 at 1:14 pm

    Great question!

    I do use Tabatas with High school students. No younger though!

    Coach N

  5. Mike says:
    January 27, 2010 at 8:14 pm

    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

  6. Bill says:
    January 28, 2010 at 3:56 pm

    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?

  7. nick says:
    February 11, 2010 at 10:05 am

    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