Tabata protocol

**Focus** · 11-26-2006, 06:27 PM

I'm planning to use a lot more bodyweight exercises in my routines, and I plan on adopting the Tabata protocol for a few exercises. I'm hesistant however to do the program with bodyweight squats.
Since you pump out as many as possibly in a time frame, does that make squatting somewhat dangerous on the joints? I'm in fear of going to too fast (plan on going about as far down as possible) and hurting my knees. Is this something to worry about?

**CowPimp** · 11-26-2006, 08:49 PM

Originally Posted by Focus

I'm planning to use a lot more bodyweight exercises in my routines, and I plan on adopting the Tabata protocol for a few exercises. I'm hesistant however to do the program with bodyweight squats.
Since you pump out as many as possibly in a time frame, does that make squatting somewhat dangerous on the joints? I'm in fear of going to too fast (plan on going about as far down as possible) and hurting my knees. Is this something to worry about?

I wouldn't think a fast eccentric movement with a bodyweight squat would be dangerous. Don't do a free fall, but control it while dropping as quickly as possible and you'll be fine.

**Focus** · 11-26-2006, 09:33 PM

Originally Posted by CowPimp

I wouldn't think a fast eccentric movement with a bodyweight squat would be dangerous. Don't do a free fall, but control it while dropping as quickly as possible and you'll be fine.

Cool, that's what I was hoping to hear. I gotta find that "controlled fall" type of squat... fast, but not *entirely* out of control hah

**Witchblade** · 11-27-2006, 11:42 AM

Go running. It's the best.

**Focus** · 11-27-2006, 12:08 PM

Originally Posted by Witchblade

Go running. It's the best.

You mean like HIIT?

**Witchblade** · 11-28-2006, 03:31 PM

Yeah, 20s all-out run, 10s rest. Repeat 8 times.

Takes 4mins. Kills you. Works great.

This is assuming you're doing this to get into cardiovascular shape. To be honoust, I think the tabata protocol is only suitable for that anyway.

**Focus** · 11-28-2006, 04:16 PM

Originally Posted by Witchblade

Yeah, 20s all-out run, 10s rest. Repeat 8 times.

Takes 4mins. Kills you. Works great.

This is assuming you're doing this to get into cardiovascular shape. To be honoust, I think the tabata protocol is only suitable for that anyway.

Cool. For some odd reason I have yet to try this... HIIT training. I do 1 lap sprints to help increase my speed for the longer runs, but I have yet to try the precise form of HIIT. I kinda just stroll for 200 meters before going at it again. I'll try it out soon... sounds intense.... 8 times.

**Witchblade** · 11-29-2006, 04:19 AM

Originally Posted by Focus

Cool. For some odd reason I have yet to try this... HIIT training. I do 1 lap sprints to help increase my speed for the longer runs, but I have yet to try the precise form of HIIT. I kinda just stroll for 200 meters before going at it again. I'll try it out soon... sounds intense.... 8 times.

Intense is an understatement the size of Russia.

Top world class athletes fall to the floor after that.

Provided you actually give 100% each run of course.

**Plateau_Max** · 11-29-2006, 05:27 AM

Yes it's great, and for the fact that it's 100%. This is why it's the best for busting through plateaus, because as long as you're giving it your absolute 100% then you'll always be using everything you've got.

Unlike other exercise where you're body will adjust, your absolute most will always be your absolute most.

**Richie1888** · 11-29-2006, 05:39 AM

whats this mate never heard of it ?

**Plateau_Max** · 11-29-2006, 06:00 AM

what's what? HIIT or the Tabata Protocol? Either way the answer is the same. Look it up dude it's all over the internet.

**Richie1888** · 11-29-2006, 06:11 AM

Tabata Protocol is that not what is now known as guerilla cardio ?

**P-funk** · 11-29-2006, 07:42 AM

the Tabata protocol is

20sec of work:10 sec of rest

so it is a 2:1 work to rest ratio.

it got its name from the guy, tabata, who did the researcher on it.

**Richie1888** · 11-29-2006, 08:18 AM

Originally Posted by P-funk

the Tabata protocol is

20sec of work:10 sec of rest

so it is a 2:1 work to rest ratio.

it got its name from the guy, tabata, who did the researcher on it.

im right though are nt I?

its now whats called guerilla cardio

**P-funk** · 11-29-2006, 08:20 AM

Originally Posted by Richie1888

im right though are nt I?

its now whats called guerilla cardio

I don't know what guerilla cardio is??

But, if it is the same protocol, then yes, that is what it is.

But, why change the name? Give props to the researcher.

**Richie1888** · 11-29-2006, 08:37 AM

Originally Posted by P-funk

I don't know what guerilla cardio is??

But, if it is the same protocol, then yes, that is what it is.

But, why change the name? Give props to the researcher.

well i didnt change it myself lol but ye its the same

**P-funk** · 11-29-2006, 08:41 AM

Originally Posted by Richie1888

well i didnt change it myself lol but ye its the same

I'm holding you personally responsible.

**Richie1888** · 11-29-2006, 08:55 AM

Originally Posted by P-funk

I'm holding you personally responsible.

hey ho easy there nothing to do with me

**CowPimp** · 11-29-2006, 09:40 AM

I think I remember reading somewhere that Guerilla cardio was just a rebadged version of the Tabata protocol using sprints as the exercise of choice.

**Richie1888** · 11-29-2006, 11:10 AM

Originally Posted by CowPimp

I think I remember reading somewhere that Guerilla cardio was just a rebadged version of the Tabata protocol using sprints as the exercise of choice.

A+ 100% true

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