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  • Tabata Program

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    Stu Jones
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    The document outlines a 24-week workout program that incorporates Tabata interval training. Each week focuses on different body weight exercises like pushups, mountain climbers, situps, and burpees done in sets, as well as various cardio exercises like wind sprints and suicides. The number of Tabata intervals and cardio minutes increase over the course of the program. Notes provide additional details on compound exercises, cardio goals, and options to make the workouts a team-based competition.

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    The document outlines a 24-week workout program that incorporates Tabata interval training. Each week focuses on different body weight exercises like pushups, mountain climbers, situps, and burpees done in sets, as well as various cardio exercises like wind sprints and suicides. The number of Tabata intervals and cardio minutes increase over the course of the program. Notes provide additional details on compound exercises, cardio goals, and options to make the workouts a team-based competition.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as XLS, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    236 views3 pages

    Tabata Program

    Uploaded by

    Stu Jones
    The document outlines a 24-week workout program that incorporates Tabata interval training. Each week focuses on different body weight exercises like pushups, mountain climbers, situps, and burpees done in sets, as well as various cardio exercises like wind sprints and suicides. The number of Tabata intervals and cardio minutes increase over the course of the program. Notes provide additional details on compound exercises, cardio goals, and options to make the workouts a team-based competition.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as XLS, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 3

    Week Tabata Mins Cardio Mins Exercise A Sets Exercise B Sets Exercise C Sets Exercise D Sets Cardio A Cardio

    e D Sets Cardio A Cardio B Datum


    1 2 PushUps 4 30-Oct
    2 3 PushUps 4 Mountain Climbers 2 6-Nov
    3 4 PushUps 4 Mountain Climbers 4 13-Nov
    4 5 PushUps 4 Mountain Climbers 4 SitUps 2 20-Nov
    5 6 PushUps 4 Mountain Climbers 4 SitUps 4 27-Nov
    6 7 PushUps 4 Mountain Climbers 4 SitUps 4 Burpees 2 4-Dec Spri
    7 8 PushUps 4 Mountain Climbers 4 SitUps 4 Burpees 4 11-Dec Forw
    Back
    8 8 PushUps 4 Mountain Climbers 4 SitUps 4 Burpees 4 18-Dec Rep
    9 8 5 PushUps 4 Mountain Climbers 4 SitUps 4 Burpees 4 Wind Sprints 25-Dec Tota
    10 8 5 PushUps 4 Mountain Climbers 4 SitUps 4 Burpees 4 Wind Sprints 1-Jan
    11 8 10 PushUps 4 Mountain Climbers 4 SitUps 4 Burpees 4 Wind Sprints Suicides 8-Jan
    Play
    12 8 10 PushUps 4 Mountain Climbers 4 SitUps 4 Burpees 4 Wind Sprints Suicides 15-Jan A. 1
    13 2 10 PushUps 4 Wind Sprints Suicides 22-Jan B. P
    C. Ju
    14 3 10 PushUps 4 Mountain Climbers 2 Wind Sprints Suicides 29-Jan D. S
    15 4 10 PushUps 4 Mountain Climbers 4 Wind Sprints Suicides 5-Feb E. P
    16 5 10 PushUps 4 Mountain Climbers 4 SitUps 2 Wind Sprints Suicides 12-Feb
    Exer
    17 6 10 PushUps 4 Mountain Climbers 4 SitUps 4 Wind Sprints Suicides 19-Feb
    18 7 10 PushUps 4 Mountain Climbers 4 SitUps 4 Burpees 2 Wind Sprints Suicides 26-Feb Usef
    NB:
    19 8 10 PushUps 4 Mountain Climbers 4 SitUps 4 Burpees 4 Wind Sprints Suicides 5-Mar
    20 8 10 PushUps 4 Mountain Climbers 4 SitUps 4 Burpees 4 Wind Sprints Suicides 12-Mar
    21 8 10 PushUps 4 Mountain Climbers 4 SitUps 4 Burpees 4 Wind Sprints Suicides 19-Mar
    22 8 10 PushUps 4 Mountain Climbers 4 SitUps 4 Burpees 4 Wind Sprints Suicides 26-Mar
    23 8 10 PushUps 4 Mountain Climbers 4 SitUps 4 Burpees 4 Wind Sprints Suicides 2-Apr
    24 8 10 PushUps 4 Mountain Climbers 4 SitUps 4 Burpees 4 Wind Sprints Suicides 9-Apr

    Notes:
    Article on Tabata
    Only Compound Movements are to be used! Isolation Exercises will overload the used Muscle.

    Deutsche Video erklärung


    Cardio A und B Ziele: Mehere Wiederholungen und weniger zeit benötigt
    Without Resistance Bands

    Sprint Exercise:
    Forwards 10yds
    Backwards 5yds
    Repeat through to the 35yd line (last 5yd Sprint)
    Total Distance 105yds

    Player Base split into Teams:


    A. 1/2 Gasser
    B. Pause
    C. Jumping Jacks
    D. SitUps
    With Resistance Bands

    E. PushUps

    Exercises B through E are continued until A returns.

    Usefull for Competition within Player Base


    NB: Minimum Players Required are 10

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