Chris Denwood.com
  • Blog
  • About
  • Books
  • Virtual Dojo
  • Mailing List
  • Blog
  • About
  • Books
  • Virtual Dojo
  • Mailing List
Picture

TRADITIONAL KARATE FOR HOLISTIC GROWTH

Okinawa karate should be both life preserving and life enhancing.
Join Chris as he explores the essence and application of this incredible art...

Work like a Horse: Short Tabata Style Interval Workout!

31/1/2014

0 Comments

 
 
Picture
SAN NIN FAI LOK!
To help bring in the Chinese New Year, I thought I'd share with you all a great workout that I like to perform on occasion, which features some high intensity 'Tabata' style intervals. The whole thing only takes around 20 minutes, so its quick, efficient, but very intense...You'll be working like a horse! :-)
A 'Tabata' interval uses an extremely effective 2:1 work/rest ratio, where you exert hard for 20 seconds and then take 10 seconds rest. This is repeated a total of 8 times, making each interval last around 4 minutes.

Joint Mobility
Spend a couple of minutes mobilising the major joints of the body from feet to head. This helps stimulate a smooth and full range of motion - especially if you've been sat in the office all day!

Interval 1: Jump Rope

Simply skip (single unders) for 20 seconds and take 10 seconds rest - repeat 8 times. A fairly easy one to kick off with that also doubles up as a general warm up.

Interval 2: Burpees & Jump Rope
After no more than 1 min rest, begin interval 2. Perform as many burpees as you can in 20 seconds, take ten seconds rest and then grab the rope again for 20 seconds of skipping with fast alternating high knees. Work between these two exercises for a total of 8 rounds. This one really gets the blood pumping!

Interval 3: Bulgarian Bag Spins
Take another minute or two rest and then make a start on interval 3. Spin the bag clockwise on the first round and then anti-clockwise on the second. Repeat with alternating spins until 8 rounds have been completed. If you don't have a Bulgarian bag then you can substitute with kettlebell circular cleans or dumbbell wood choppers - anything that challenges torso rotation.

Interval 4: Heavy Bag or Pads
To finish off, the last Tabata interval is to strike the heavy bag (or impact shield/focus mitts/Thai pads if you have a training partner) as fast and as hard as possible in the following manner...
  • Round (1) - Alternating straight punches
  • Round (2): - Alternating front kicks
  • Round (3) - Alternating hook strikes
  • Round (4) - Alternating knee strikes
  • Round (5) - Alternating upper cuts or body rips
  • Round (6) - Alternating round kicks
  • Round (7) - Alternating elbows
  • Round (8) - Alternating straight punches
If performed with full intensity, this last interval is an absolute killer - you have been warned!

The Final Blast
straight after interval 4 (i.e. no rest whatsoever), hit the bag/pad with 10 full power hook punches with the left hand followed by 10 full power hook punches with the right. Don't hold back here - give it absolutely everything you've got...shout, scream and spit fire, trying your very best to ensure that every shot has knock-out potential!

Light Stretch & Warm Down
As with all intense workouts, you should congratulate yourself afterwards by gradually bringing your heart rate back down to normal and treating yourself to some light stretching, whilst your body is warm and supple.

There's a lot to be said for these kind of fast and intense training sessions.  They're also excellent for martial artists who like to train for self-defence, emphasising short bursts of 100% effort. You should be done within max. 25 minutes and no more. Remember, it's not how long you spend training, but what you do when you are training that counts...so the aim is to walk in enthused and with a positive frame of mind, do the business and then drag your exhausted (but satisfied) body back out again!

Work hard, be safe and above all, have fun :-)
Picture
 
0 Comments

Your comment will be posted after it is approved.


Leave a Reply.

    Categories

    All
    Articles
    Books
    Bunkai
    Health & Fitness
    History
    Hojo Undo
    Inspiration
    Interviews
    Kata
    Knowledge
    News & Updates
    Principles
    Reviews
    Training
    Video

    Archives

    February 2021
    November 2020
    October 2020
    September 2020
    June 2020
    May 2019
    October 2018
    May 2018
    April 2018
    March 2018
    February 2018
    September 2017
    August 2017
    June 2017
    May 2017
    January 2017
    August 2016
    June 2016
    April 2016
    February 2016
    June 2015
    May 2015
    February 2015
    January 2015
    December 2014
    October 2014
    September 2014
    August 2014
    July 2014
    June 2014
    April 2014
    February 2014
    January 2014
    October 2013
    August 2013
    June 2013
    May 2013
    April 2013
    March 2013
    February 2013
    January 2013

    RSS Feed

Picture

Terms & Conditions  |  Privacy Policy  |  Contact 
Copyright © Chris Denwood 2013 All Rights Reserved
Photos used under Creative Commons from Genista, SLImagesCa, ser..., The Consortium, perpetualplum, cphoffman42, ennuidesign, stoermchen, Ksenia Ruta