The original Tabata Protocol consists of the following: 5 minutes of warm-up 8 intervals of 20 seconds all-out intensity exercise followed by 10 seconds of rest 2 minutes cool-down After just 6 weeks of testing, Dr. Tabata noted a 28% increase in anaerobic capacity along with a 14% increase in V02Max. These results were witnessed by olympic athletes.
ABSTRACT Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2max. Tabata I, Nishimura K, Kouzaki M, Hirai Y, Ogita F, Miyachi M, Yamamoto K. Department of Physiology and Biomechanics, National Institute of Fitness and Sports, Kagoshima Prefecture, Japan. This study consists of two training experiments using a mechanically braked cycle ergometer. First, the effect of 6 wk of moderate-intensity endurance training (intensity: 70% of maximal oxygen uptake (VO2max), 60 min.d-1, 5 d.wk-1) on the anaerobic capacity (the maximal accumulated oxygen deficit) and VO2max was evaluated. After the training, the anaerobic capacity did not increase significantly (P > 0.10), while VO2max increased from 53 +/- 5 ml.kg-1 min-1 to 58 +/- 3 ml.kg-1.min-1 (P < 0.01) (mean +/- SD). Second, to quantify the effect of high-intensity intermittent training on energy release, seven subjects performed an intermittent training exercise 5 d.wk-1 for 6 wk. The exhaustive intermittent training consisted of seven to eight sets of 20-s exercise at an intensity of about 170% of VO2max with a 10-s rest between each bout. After the training period, VO2max increased by 7 ml.kg-1.min-1, while the anaerobic capacity increased by 28%. In conclusion, this study showed that moderate-intensity aerobic training that improves the maximal aerobic power does not change anaerobic capacity and that adequate high-intensity intermittent training may improve both anaerobic and aerobic energy supplying systems significantly, probably through imposing intensive stimuli on both systems.
Links: http://www.tabataprotocol.com/
http://www.ehow.com/PrintArticle.html?id=2130197 http://findarticles.com/p/articles/mi_m1608/is_5_20/ai_n6011850/ http://www.cbass.com/SEARCHOF.HTM http://www.rosstraining.com/articles/tabataintervals.html
From Pavel's forum I was wondering how many times you should do the Tabata protocol. I know 20 seconds or work with 10 seconds of rest, completed eight times. What I mean is, should you do it more than once a day? It's a good workout that get your heart going true, but it just doesnt feel like its enough. I think this feeling comes from the western thought I grew up with that says that you need at least 30 minutes of cardio for it to do anything. I know now that this isnt necesarily true, but 4 minutes, even of the Tabate Protocol just doesnt feel like its enough. Could or should you do it two or three times a day? Or should you do it for eight or 12 minutes instead of four? Or is four minutes really enough?
The original research was done as a 5 workouts/week program, and yes, the work sets are supposed to be max efforts. If you're not feeling it, it's not max.
Burpees - No push ups in the middle, just from a.... standing position squat down...kick feet back to a push up position... feet back up...jusp as high as you can to reach for the ceiling, then repeat for 20 seconds as fast as you can, rest for 10 seconds, then repeat x8.
I rotate these with 10 sets of 30 seconds of 2 handed swings (w/2 pood)....30 seconds of rest!
Kenneth Jay's VO2 Max protocol
1. It's 36/36 not 35/35 2. It's recommended that you use the 16kg.
3. It's a lot of snatches, so gauge for yourself how comfortable you are in your practice doing, say, 17 snatches in 36 seconds for 10 - 17 rounds. 4. It's not a strength protocol per se, it's a maxVO2 protocol.
Could someone explain to me the main difference in choosing the snatch over the swing for this protocol. I fancy getting into this protocol and doing swings as shown on Tracy Rifs excellent blog. How much of a difference is there in the positive effects of this training method if one subs the snatch for swings?
Kenneth said that the swings require too much total body tension and subsequent afterload on the heart to elicit a good vo2 max stress. stick with the snatches and the 16 kg unless you are over 200 lbs. the key is that the work is fast and gets your hr to to 95% level it needs to be to get the cardio response you are looking for. if you just want a killer workout then swings for any number of time/rest ratios are excellent.It has a much more muscularizing effect, as you would expect with a higher level of tension.
1. Swings puts muscle on all over. Snatch - not as much. 2. Swings do not get my heart rate up as high as Snatches, no matter how hard I pushing them.
As the others have already said, if you're not doing snatches, you're not doing the protocol because swings cannot induce the vo2.
That being said, I and many others use the vo2's interval (15 seconds swinging/15 seconds active rest) for swings. It is a great way to structure your training and it is easier on the grip than other intervals. I can attain many more swings reps on this interval than I can otherwise. So by all means follow the 15 seconds on/15 seconds off interval but just realize that you're not getting vo2 max benefits; you are getting the benefits of doing many swings--i.e., fatburning conditioning.
Kenneth Jay's protocol
What is the difference between the 36s on/36sec off protocol you posted here several months ago and the 15sec on/15sec off protocol being discussed lately (other than the duration of the intervals, duh).
The intensity level and thereby the snatch cadence. also the 36/36 protocol is more suited for lighter bells, whereas the 15:15 is forgiving when using heavier bells in terms of stimulating VO2.
The 36/36 protocol is set at 97-100%VO2max and the 15:15 protocol is set between 100130%VO2max which makes them differnet in terms of stimulatory effects.
A good progression on how to use these protocols is to start using the 36/36 protocol for 4-6 weeks testing VO2 snatch cadence once every other week and after that switch to the 15:15 protocol for 4-8 weeks. Doing the 15:15 protocol you should move up a kettlebell size once you are able to do 50 sets at 1.3 x your VO2max cadence. Speed is KING
The link to the 36/36 protocol is below. The 15/15 protocol is 15sec on/15 sec off for 20-25 min. with the 16kg, a minimum of 7 snatches per 15 sec period.
I will share with you one of my best advanced protocols for improving VO2max and lactate buffering capacity using the kettlebell.
To improve the 10 min. SSST you need to tax the oxidative energy pathways as well as the glycolytic pathways. Basically that means that you should train to stimulate your VO2max and your lactate producing and buffering capacities.
The program below is derived from the latest research on improving 10-15 min. work bouts. Most research is done on running and bicycling for good reason but based on findings from these studies it is possible to specifically design optimal SSST programs using this data and the knowledge of VO2 kinetics during submaximal and maximal work.
I will not go into the deep theory behind this kind of training but rather just provide you with a protocol you can start doing immediately. Should you be interested in knowing in detail why
and how it works I hope to see you at the RKC II where there is a possibility of discussing it further.
The first thing you have to do is to establish at what snatch cadence you come the closest to eliciting your VO2max. This is done by doing an incremental test that lasts no less than 6 minutes. Basically you just start out very slow and for each minute you increase the cadence. When you have get to the 6th minute you go all out snatching as many times as you can without stopping for at least one minute. The test might look like this but is subject to individual differences:
1st minute: 10 reps left arm 2nd minute: 12 reps right arm 3rd minute 15 reps left arm 4th minute: 17 reps right arm 5th minute: 18 reps left arm 6th minute: 26 reps right arm (all out effort)
The 6th minute reflects your VO2max cadence, hence that will be your interval training tempo. It is very important for the protocol that you continued snatching for the entire 6th minute. (make sure afterwards you balance out the numbers of snatches performed on each side so each side get a total equal amount of work).
In this example the VO2max cadence = 26reps
The interval work/rest time is determined to 36 sec. which is 60% of one min.
In those 36 sec. you need to keep your VO2max cadence = 26reps x 60% = approx. 16 reps.
So the setup is as follows:
VO2max/lactate tolerance and buffering:
Work/rest ratio: 1:1 (36 sec of work separated by 36 sec of rest.)
Number of intervals: at least 10 and the goal is to work up to 17+ sets before you test the SSST.
Number of reps per set: 16 (it is very important NOT to go faster or slower. DO NOT speed up to get more rest- it will ruin what you are trying to do.)
If your hands can take it do this at least twice per week. Only substitute with swings if it is really necessary. The program is based on the specific VO2 kinetics of the snatch not the swing.
The program is very taxing and one should always build up volume slowly.
Your cadence is determined by the 6 min snatch test( for the 36:36 protocol) or 7-8 reps in the 15:15. the idea is a rep cadence that gets your HR to 90-100% max for the workout. KJ advocated doing the workout2-3 times a week for ( I beleive) 4-6 weeks before switching to another focus.You should be able to increase max vo2 strongly in that time frame.
One arm per set.
For a six week cycle re-test your max cadence (the 6 minute test) every two to three weeks and adjust the reps per interval. I would do the following: before cycle begins = test, after two weeks=test, after four weeks=test and after 6 six weeks= test. then switching to another protocol (eg the 15:15 if you started out by doing the 36:36 or vice versa). If you wish to take some time off from the VO2max protocols just make sure that you do a maintainance with one session per week with your numbers from your last test.
I'd say there are three main progression path.
1. Retest and increase the cadence appropriately. If 50 rounds (of the 15:15 version) at 8 snatches per round with a 16kg becomes 'comfortable', then repeat the 6-minute 'calibration' exercise to see what your cadence should be. I can tell you that 9 snatches per round is waaay different than 8. 2. Increase from 16kg to 20kg and go for 50 rounds. I don't think Com. Jay recommends going above 20kg. 3. Increase the rounds from 50 to 60, etc.
I treat it like 3-5 sets of 3-5 reps. A rep is a one minute period (15 right, 15 rest, 15 left, 15 rest) and a set is a five mintute period. Say, when you have to perform 3x4, you would perform the protocol for four minutes, rest one, and repeat for fifteen minutes. 5x3 would look like three minutes of work, two minutes of rest, repeat for twenty-five minutes. Do you even know what VO2max is? And why it should be isolated in training? And if isolated in training, what effects it has on performance? Kenneth created no protocol. VO2max training was the darling of enduro training a while back. Problem with it is that what is the upshot? Let's say that through your imprecise application of VO2max training you manage to increase your VO2max, then what? Will you better at any given activity, will you perform better? Maybe, but prolly not. In sports where VO2max reigns supreme, rowing, erging, cycling, running, cross-country skiiing etc., it is a fact that economy dictates greatest gains in performance. So take your KBs and use them at a rate where you can do some lengthy sets. Economy or technique also reigns supreme in KB lifting. Occassionally, work like hell and you will be fine. Increasing VO2max only means you have increased your VO2max, and I doubt that anyone here is actually using sophicated enough lab tests to monitor their progress. Therefore, V02max here is BS. Unless I am wrong, VO2max training here = Estimating your VO2max outside a laboratory, then associating that with some range of %max HR (which is also estimated), then training within those HR ranges. There are so many problems with these extrapolations and correlations to number, but thankfully most folks have enough room to improve it doesn't matter what they do with a KB as long as do something other than open its box.
I am sure Ken's program will help you, just lose the silly VO2max nonsense and call it KB training.
