Combining The Tabata Method And Gymboss Timer For The Complete Martial Arts Fitness Training Kit

Regardless of your style of martial arts use this simple but highly effective 'fitness tool-kit' to sky rocket your fitness levels!

An excellent level of fitness is required for many aspects of martial arts training ranging from working drills, practising kata, bagwork, partner drills, grading preparation fighting in the ring or cage. The list is almost endless.

An excellent way of developing your fitness, and the most essential part of the Martial Arts Fitness training Kit, is the Tabata Method. This simple but hugely effective training protocol will boost both aerobic and anaerobic fitness, while blasting away fat and all in a stupidly short time. In only four minutes flat the hard part of the workout is done! Yes that's right, four minutes.

Of course you do need a warm up and cool down but the main event last just four minutes. However, the devil is in the detail, those four minutes are electric, you simply have to go at full power, nothing less will do.

The Tabata Method consists of eight sets of 20 seconds full power effort followed by 10 seconds rest. Simple! You can use whatever exercise you like but you have to go as intensely as possible for each 20 second effort set. The original study used a cycle ergometer as the exercise with participants working at 170% VO2 max, which really does mean flat out!

To glean the maximum benefits you should choose exercises that use a large amount of musculature, dumbbell curls aren't really suitable. Go for burpees, pull ups/kips, squats, lunges, press ups etc., but work towards using the most energetic version of the exercise you can manage. The idea is to bang out the reps, perfect form is not the goal here full power intensity is key.

Alternate two, three or four exercises per Tabata round or stick to just one. Some mixes will be more challenging than others. The key is to work as hard as possible so aim for more reps or make the exercises more challenging, e.g. replace regular squats with jumping squats.

The second and final ingredient for the Kit is the fantastic Gymboss timer. This great little timer takes away the pain of trying to time your workout leaving you just to concentrate on banging out the reps. To truly work at a flat out intensity you need to be mentally focussed, not having to worry about the timing means you can concentrate on the reps themselves rather than the clock.

The Gymboss can handle any number of intervals you are likely to need (up to 99 intervals of up to 99 minutes each). The timer beeps and/or vibrates to indicate intervals and can be clipped to a belt or clothing so you can be sure to hear/feel when it's time to stop/start.

With the Complete Martial Arts Fitness Training Kit you will be able to handle whatever your instructor throws at you and comfortably get through your next fight or grading. The Tabata method and Gymboss timer are ideal for all martial artists regardless of style!

by: Chris Boyd

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