Using Tabata Method Workouts In Any Martial Arts Style

At only four minutes long the fitness gains delivered through the Tabata method are almost unbelievable

. Furthermore, this short duration means that any martial artist can adopt for use at home, while any martial arts teacher can use it in class. Be warned, the four minute workout will surprise you, it is no walk in the park as flat out intensity only is allowed!

The intensity of this workout not only improves fitness, both aerobic and anaerobic, but also burns fat for a number of hours post exercise due to the raised metabolism. Given the flat out intensity followed by short rest period methodology, the Tabata method closely mirrors both slef-defence and competitive fighting rendering it ideal for ALL martial artists.

With just eight rounds of 20 seconds effort and 10 seconds rest the Tabata method may appear easy enough, you will be surprised. This protocol is extremely versatile meaning that almost any aspect of training can be incorporated into a single workout. A complete Tabata cycle can involve conditioning exercises or specific skills or a bit of both. Mixing and matching exercises makes the workout more enjoyable.

Adjusting the protocol for the unfit or very fit.

Although the standard methodology is very taxing the intensity can be turned down or up as desired, to suit the fitness level of the single martial artist or entire group, by altering the cycles performed. This is a better option than reducing the actual 'flat out' intensity

Rounds.

Reducing the number of rounds to four or so for beginners will provide a starting point while increasing the number to ten or twelve will challenge the more experienced to a greater degree.

Timing structure.

Difficulty can also be manipulated by messing with the work to rest ratio. Beginners could start off with 10 or 20 seconds effort and 20 or even 30 seconds rest while the converse would increase the intensity of the workout while only minimally lengthening the duration of the workout.

Exercise Intensity.

Replacing regular press-ups with the clapping version increase the intensity hugely. Similarly, squats could include a jump to increase intensity

By adjusting these variables the intensity of a workout could vary between class members depending on experience. Alternatively, given the extremely short duration of the workout the class could be split by experience and/or fitness level, with each group performing a suitably adapted version.

Choosing the exercise.

Exercises should be chosen with care, conditioning exercises and/or skills used simply have to tax the cardio system, strength based muscle isolation exercises are not as effective. It is a good idea to choose exercises that involve a large amount of musculature.

The Tabata method is a great way to build fitness for ALL martial artists.

by: Chris Boyd

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