There are times when work or school is too busy and you can only get in about fifteen minutes worth of exercise. It is these in these times that you can do the tabata interval training protocol.
This sort of interval training has been around for a while and it was developed by dr Izumi Tabata. He was a Japanese sport scientist from the National Institute of Fitness and Sports in Japan. Tabata reviewed some high level endurance athletes and came up with the Tabata interval training system. This system is designed to increase your V02 max very quickly. put simply, your V02 max is the maximum capacity at which your body uses and transports oxygen during exercise. Put simply the higher you VO2 is the fitter you are. Fitness and conditioning is very important for judo because you can wear down your opponent and make them easier to throw.
Tabata intervals are really simple training sessions. All you do is perform:
– 5 minutes warm up
– 20 seconds of an exercise followed by 10 seconds rest
– Repeat 8 times
– 2-5 minutes cool down
This type of training protocol is designed to be done using a full body exercise such as dead lifts, box jumps, burpees, sprints, body weight squats or sprawls. It can also be done on a rowing machine, stationary bike or treadmill. The idea is that in the 20 seconds of exercise you must give 110% for all 8 sets. For those that have never performed Tabatas I recommend doing so under professional supervision. For first timers I recommend starting on an exercise bike, elliptical or rowing machine.
These intervals can be great to do at Judo and can be done with so many different exercises and drills such as speed uchikomi, power uchikomi, ne waza transitions, kumi kata, and nage komi.
One of my favourite Tabata intervals I do with my club is to get someone big and strong to hold their opponent down in either Kesa gatame, Tate shiho Gatame or Mune Gatame. From here the person underneath must try to escape from the bottom. This drill will have the person on the bottom utterly exhausted but it will not only improve their escapes but also their anaerobic endurance as well.
Tabata Intervals are to be done by experienced trainers only as it is a very intense form of exercise and can seriously injure an un-trained person. Be sure you have an adequate warm up and are hydrated before attempting Tabata Intervals. I have a video on YouTube of me performing Tabata intervals while doing double under skipping.