Tabata

Recently with competitions on the horizon and a few 'fatties', 'smokers' and 'drinkers' among our ranks (you know who you are, nudge, nudge, wink, wink), we have been finishing the GB Halifax sessions with Tabatas. For those of you who are unfamiliar with Tabatas let me explain.

Tabatas are a form of High-intensity interval training (HIIT) used to improve endurance performance. With HIIT, one performs a set exercise at maximum intensity for a given time period followed by a recovery of a set period, usually with a 2:1 work to recovery ratio.

The Tabata regime first formulated by Tabata et al consists of 20 seconds of ultra-intense exercise (at 170% of VO2max) followed by 10 seconds of rest, repeated continuously for 4 minutes (8 cycles) [1].

It is this particular regime that we adhere to in training although the masochists amongst us have been known to reduce the recovery time or increase cycles. Judging by the massive grin on Rich's face I am sure he gains some kind of sadistic thrill out of seeing us all in pain, I know I do (I jest). Speaking of pain it is quite strange how different types of exercise result in different types and levels of pain. Has anyone ever noticed this? I personally prefer Tabata burpees to press-ups with a plank. Anyone who has not done Tabatas should live a little dangerourously and give them a try (Please leave a comment and let me know how the experience went. In fact I would be interested to hear any opinions or thoughts you have). Bear in mind, the original study [1] conducted at the National Institute of Fitness and Sports in Tokyo, Japan used highly-trained endurance athletes in peak physical condition. So if you don't fall into this category (or are a big girls blouse) remember to listen to your body and ease into the Tabata slowly.

Here is the original Tabata Protocol:

5 minutes of warm-up

8 intervals of 20 seconds all-out intensity exercise followed by 10 seconds of rest

2 minutes cool-down

To finish the post I have included a picture of one of my team mates, Marc Leigh. In this picture he is receiving his prize 'pie' from Rich, for not making weight. Hopefully the Tabatas will have paid off and Marc will make weight this weekend at the Manchester Open. Good luck to everyone one who is competing. Smash it my frens!!!

[1] Tabata I, Nishimura K, Kouzaki M, et al. (1996). "Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2max". Med Sci Sports Exerc 28 (10): 1327–30.

BALLS

Men like balls, they like to play with them, blow them up, kick them, throw them, hit them and do numerous other "things" with them. I am no exception.

Lately I have been using a large 'blow up' ball to exercise on. The ball I am referring to is the Swiss ball also know as the exercise ball, balance ball, birth ball, body ball, ball, fitness ball, gym ball, gymnastic ball, physio ball, pilates ball, Pezzi ball, sports ball, stability ball, Swedish ball, therapy ball, or yoga ball. For a more detailed description check here.

Many of the top Jiu-Jitsu athletes today are using them in training including Leo Vieira, Andre Galvao, and Abmar Barbosa.

Here; Galvao and Vieira demonstrate their skills on the Swiss ball. The footage below was taken from the Japanese Submission Spirits VM, available in the UK from Scramble Stuff.



As you can see the Swiss ball is a great 'fun' work out especially for Jiu-Jitsu. Since I have started to use it I have noticed an improvement in my balance, movement, coordination and weight distribution in the grapple.

A word of warning, the Swiss ball takes a while to get used to, so it is best to start off on a matted area under supervision. I nearly went through the glass coffee table in my old flat. I have also head 'bongoed' whilst trying to perform a 180 back flip at the academy.

Exercise balls retail from around £20 upwards and are available from most sports retailers, I have included a rough ball sizing chart for starting out.

Sizing guidelines for exercise:
Your Height: Ball Size
Under 5'2" (1.57m): 45cm ball
5'3"- 5'8" (1.60m-1.72m): 55 cm ball
5'9" - 6'2" (1.75m-1.88m): 65 cm ball
Above 6'3" (1.90m): 75 cm ball