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Category : Tabata training

12 minute workout, Tips for time-saving workout success

Published by Kyle Harrell on Mar 26 2010 | Permalink

Yesterday work went long, and I had a meeting coming up with little time to workout.  I had about 15 minutes to squeeze one in, and this is what I did.

Equipment:  53 lb. and 70 lb. kettlebell

Warm up: Swings

Round #1: 53 lb kettlebell snatches.  10 snatches every 30 seconds for 5 minutes. 100 reps total (50 with each arm)

Rest: 3 minutes

Round #2: 70 lb. kettlebell snatches.  8 snatches every 30 seconds for 4 minutes. 64 total reps (32 with each arm)

Tips for building your own 12 minute workout:

•Increase intensity

•Focus on Complex (multi-joint exercises) – Snatch, Burpees, Clean and Jerks, Squats, Thrusters…

•Limit rest

Give this a try and let me know what you think.  Comment with your favorite variations.

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4 minute finish: Kettlebell Tabata of the day

Published by Kyle Harrell on Feb 16 2010 | Permalink

I’m loving this Tabata Lite i phone application.  It’s free and it makes for a fun and challenging way to finish up a training session.  The Tabata protocol is just one of many high intensity interval training (HIIT) methods for increasing VO2 Max, improving conditioning,  and burning calories.

The variety and combination of exercises you can plug into this 8 round interval are limitless, and I have yet to duplicate one myself.  So here are a couple of examples of Tabata’s I have done in my last couple of workouts.

#1 (All Snatch)

KB Snatch Right arm : 20 sec / 10 sec rest

KB Snatch Left arm : 20 sec / 10 sec rest

Repeat 4 X

#2

KB Double Long Cycle (Clean and Jerk): 20 sec / 10 sec rest

KB Snatch Right arm : 20 sec / 10 sec rest

KB Snatch Left arm : 20 sec / 10 sec rest

KB Double Long Cycle  (Clean and Jerk): 20 sec / 10 sec rest

Push ups : 20 sec / 10 sec rest

KB Snatch Right arm : 20 sec / 10 sec rest

KB Snatch Left arm : 20 sec / 10 sec rest

KB Double Long Cycle  (Clean and Jerk): 20 sec / 10 sec rest


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Tabata training (the 4 minute workout)

Published by Kyle Harrell on Feb 10 2010 | Permalink

High Intensity Interval Training or (HIIT) is a high intensity circuit of various exercises performed at your highest level followed by a brief timed rest period.  This can be done w/ any combination of exercises and there are dozens of protocols.  A great approach for busy people that want “the most bang for their buck” when it comes to conditioning training or a calorie burning workout.

One specific variation of interval training is 4 minutes total with 8 rounds of 20 seconds of high intensity exercise followed by a 10 second rest interval is called the Tabata.  Named after its developer Dr. Izumi Tabata and his team at the National Institute of Fitness and Sports in Tokyo, Japan.  The study published in 1996 in the Medicine and Science in Sports & Exercise Journal showed a 28% increase in anaerobic capacity and 14% increase in VO2Max (ability to consume oxygen) in subjects after 6 weeks.  These incredible results were achieved by already physically fit individuals, but similar results can be achieved by anyone performing a few of these training sessions a week.   After experimenting with several of these HIIT workouts I decided to try Dr. Tabata’s .

In the past I had issues with being able to see my watch and had difficulty setting my timer.  Yesterday, I found Tabata Lite a free iphone app that is easy to use, see, and hear.  So I downloaded the free app at the gym and was off.  Nick Tumminello’s article gives you some great ideas for initiating this strategy and even an 8 week build up progression for beginners.

What I did:

Tabata #1

KettleBell (KB)  swings Right arm : 20 sec / 10 sec rest

KB swings Left arm : 20 sec / 10 sec rest

KB front squat Right arm : 20 sec / 10 sec rest

KB front squat Left arm : 20 sec / 10 sec rest

KB Push Press Right arm : 20 sec / 10 sec rest

KB Push Press Left arm : 20 sec / 10 sec rest

KB straight legged dead lift : 20 sec / 10 sec rest

Body weight speed squats : 20 sec / 10 sec rest

Tabata #2

KB Snatch Right arm : 20 sec / 10 sec rest

KB Snatch Left arm : 20 sec / 10 sec rest

KB Snatch Right arm : 20 sec / 10 sec rest

KB Snatch Left arm : 20 sec / 10 sec rest

Push ups : 20 sec / 10 sec rest

KB Swings Right arm : 20 sec / 10 sec rest

KB Snatch Left arm : 20 sec / 10 sec rest

Push ups : 20 sec / 10 sec rest

I finished up with some plyometric box jumps, walking lunges, Swiss ball hand stands, Swiss ball push ups, and jump rope.

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High Intensity Interval Training

Published by Kyle Harrell on Jun 22 2009 | Permalink

Add a new stimulus to to your workout by incorporating some high intensity interval training into your week.  High Intensity Interval Training or HIIT- short  bursts of intense exercise followed by a short rest period, and repeat.  You can vary intensity within a session and sessions are usually @20 minutes in length. If 20 minutes sounds too short, then you need to ramp up the intensity.

Examples can range from sprint/ jog combinations to various bodyweight and resistance exercises at 30 second bursts w/ 60 second rests.  Variations are unlimited.  Benefits include improved cardio vascular fitness, athletic performance, and fat loss.

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KYLE HARRELL

Kyle has coached at the high school and university level in Texas and has worked with athletes of all ages for over 15 years. Kyle spent 5 years in Houston-area High Schools, and later was named Strength and Conditioning Coach at Texas State, heading up the Football, Baseball, and Women's Basketball programs.

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CHRIS MANTOOTH

Brandeis High School
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Working with Kyle Harrell has made me and our athletes at Brandeis High more aware of functional strength and flexibility. Kyle's insights have paid dividends with regard to core muscle groups, stability, and overall athleticism.

NICK PACE

BAYLOR UNIVERSITY
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Coach Harrell taught me the skills and work ethic that would help me earn a scholarship to Baylor University, and that would ultimately help me start in the Big 12 conference as a true freshman. I learned more techniques from him and found his practices more beneficial than anything I ever did in college.

JUSTIN MARCELLUS

TEXAS STATE BOBCATS
TIGHT END

Coach Harrell's intense and fun approach increased my strength and explosiveness. His positive coaching style encouraged me to be more confident on and off the field.