Join this free martial arts wiki & community. Add info & help beginners with Shotokan Kata, Kicks, Punches, Grappling, Taekwondo Forms & Patterns, Aikido, Goju-Ryu, Krav Maga, Bo Staff, Judo, Kyokushin, etc. Fitness & sports experts can help with Hojo Undo, Strength Training, Core Exercises, Warm-Ups, Balance, Stretching, etc. Meet your fellow martial artists by joining our Wiki Community.
Page Revision Date - 23 Jul 2015 14:08
Tabata Training - Martial Arts Conditioning Program
Tabata training is a high intensity interval training (HIIT) program that last about 4 minutes. The program consists of working out at a high level for 20 seconds and resting for 10 seconds. Martial arts students will do eight of these activity & rest sets during the 4 minute workout. This program was developed by a Japanese professor, Dr. Izumi Tabata.
During the 20 second workout, martial arts students should focus on a single exercise such as push-ups, burpees, squats, mountain climbers, etc. However, during the entire four minutes, athletes often do a different exercise for each of the 20 second workout sets.
This conditioning program helps martial artists by quickly improving their aerobic (cardio) and anaerobic (muscle) strength. According to Wikipedia, "athletes using this method trained 4 times per week, plus another day of steady-state training, and obtained gains similar to a group of athletes who did steady state training (70% VO2max) 5 times per week. The steady state group had a higher VO2max at the end (from 52 to 57 mL/(kg•min)), but the Tabata group had started lower and gained more overall (from 48 to 55 mL/(kg•min)). Also, only the Tabata group had gained anaerobic capacity benefits".
For other conditioning information & exercises, please visit the main Martial Arts Conditioning section.
Instructional Video on Tabata Training
New Community Posts
Please visit the wiki community to see the most recent members posts. However, we have listed below some of the top-rated posts added by our members to the wiki's social community. FYI - These are not wiki pages but rather are fantastic member generated martial arts questions & answers. We hope you become a member.
Highly Rated Posts on the Wiki Community
Holiday Gifts - Martial Arts Books from Amazon
At no extra cost to you, Black Belt Wiki makes a small commission if you buy products via these Amazon links. Your purchase helps keep this wiki free for all visitors. Thank you for your support!
Material on this wiki may not be copied or reproduced without the written approval of Black Belt Wiki.