Yancy Camp Workout 283
Today I’ll be introducing you to Tabata training. Some of you remember from last season but for many, this may be your first Yancy Camp workout that contains Tabata training.
*Access this link for a full rundown of Dr. Izumi Tabata’s research on his training method.
https://gb.tabataofficial.com/the-science
Run or climb (15% or 30%) x 15min at aerobic training zone effort
Immediately following run/climb, proceed to exercises below (without break)
Sandbell rows x 30sec
Rest x 15sec
Thrusters x 30sec
Rest x 15sec
Hand gripper x 30sec (equal reps each hand)
Rest x 15sec
Thrusters x 30sec
Pull-ups x 3 – hang until 30sec mark
Repeat the exercises for 1 additional round.
Everything listed above completes 1 full round
Continue everything listed above for 1 additional round.
Tabata on the road, trail, track, or treadmill
Start timer and brisk walk x 10sec, 95% effort run x 20sec, brisk walk x 10sec, 95% effort run x 20sec, continue repeating this process until you reach 4min mark on timer. If doing on the road, track, or trail, track your distance covered for the 4min Tabata round. You’ll continue improving your distance covered.
Once you complete the Tabata, repeat the 2 rounds you completed before the Tabata. Not including the Tabata, this workout will equal 60min of running or climbing (you can also bounce back and forth between flat running and climbing if you want for the four 15min sections). If you need to scale this one down, you can cut our the 2 rounds after the Tabata or you can cut the 15min running time down.
*If you don’t have access to a sandbell, you can do the same movement with a kettlebell but be careful not to drop it on your foot.
*Aerobic training zone effort is appx 70-80% of max HR (try and hang in the 75% range)
***I’m not going to program it for you each week but I want you adding a 4min Tabata to your training 3 times each week. You can add it to the end of your workouts or in the middle like I did for this workout. You can also modify the Tabata and do it on a bike, rowing machine, ski erg, arc trainer, etc.
