Archive for the Träningstips Category
Researchers have found an explanation for why high-intensity exercise in short intervals are so effective. - The cell must understand that it has a problem, say researchers.
High-intensity training in short intervals makes the muscles become more sustainable, and researchers at the Karolinska Institute can now explain why.
- What we have seen is that during exercise to start signaling that lets you break down calcium channels, it means that the amount of calcium increases in muscle cells. It is in turn a great way to launch any required changes to the muscle cells to become more sustainable, says Håkan Westerblad, one of the researchers behind the study.
To investigate what happens in the muscle cells allowed the researchers male athletes cycling as intensively as possible 30 sekunder. Then they had to rest for four minutes before it was time again. And so it went on, for up to six times.
Then the researchers took samples from the men thigh muscles, and it was shown that the cell's structure has changed.
- What we thought was weird is how three minutes of hard training can have a better effect than the ordinary, that you are out running for an hour or so. To train hard for three minutes have to then cause something inside the muscle cells as they recognize a long time afterwards and can adapt to, says Håkan Westerblad.
Fria radicals an important component
When calcium channels are broken down so leaches calcium out of the cell, and it causes the cell to start to produce different proteins, among other things, to the cell's "power plants" mitochondria.
Mitochondria produce energy and already know that changes that stimulates the formation of mitochondria increases muscle endurance.
- All training is of course out of the muscle adapts to a problem, but then it is understandable that it is a problem to begin with. And this is calcium leak problem, says Håkan Westerblad.
The reason that calcium channels are broken down is the amount of free radicals increases, which may explain why the intake of antioxidants may reduce the effect of endurance training.
- What we see is that it is hard training that provides a shower of free radicals that in turn destroy or break down the calcium channels, and it triggers the training effect. Taking away the free radicals using antioxidants becomes calcium channels are not affected and you get perhaps no training effect, says Håkan Westerblad.
But there are also risks of practicing too hard.
- Some calcium leak is good and may trigger exercise effects. Too much calcium leak causes the muscle cells somehow feel that "this fix, I do not," and then they close by themselves instead. Then there is the risk that the muscles become weaker, says Håkan Westerblad.
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The study published in the journal PNAS.
By Martin Norum
03. January 2012, 08:00
Pullupsguide
Importance of using base exercises in training programs can not be overemphasized. In a perfect world where injuries are not a problem and technical skills are in place, the effect of deadlift always be greater than deadlift.
And squats will always be better than benpress. All exercises have their place and can be used for variety, but you hang securely with the point. Pullups can be seen as the upper body squat. In this article we'll look at how to work progressively towards pullup Success!
shutterstock_46653994.jpgDet most common option for pullups are pulldown. It's machine, with cable and with leg supports that pushes you upward. With all the new fancy devices available today there is almost no one who does the good old (and most effective exercises anymore). That the appliances look great, they do not to effective and useful when results must be operated as soon as possible. I am not an opponent of common pulldown, it's just that they give you less return for the effort you put into training(unless you're able to perform pullups), just as tricep press with cable provides less return compared with the bench press with a narrow grip or dips. Choose
pullups above pulldown following reasons.
1. The effect of exercise is far greater – to lift its own weight up over the rod provides better stimulation of the muscle fibers than lifting the same weight down towards the body.
2. Exercise is mentally tougher – Use every opportunity to exercise tough as possible as long as the technique permits. Mental toughness should not be underestimated
3. Exercise is challenging and fun to implement than pulldown
Before we look at effective progressions toward pullups – do not forget that you must do other exercises than just pullups(performed in the vertical plane) to be really strong. In other words, it is important to have support exercises that can underpin progression where you want progress. For backs are following exercises smart to have the program towards your goal of better pullup strength.
– Deadlift
– Forward Lent barbell row
– One-arm rowing over bench
– Baseøvelser for biceps
It's time to learn pullups!
Let's start by clarifying one thing. Pullups = overhandsgep. Chins = underhåndsgrep. Be aware that the exercises are very different and have different requirements for muscle activity and technical points. Progressions shown below can be used for both exercises.
1. Retraksjon av scapula(scapula) fra heng
The first thing we must do is to strengthen the muscles that pull the shoulder blades together. Hang with straight body from the pole and pull your shoulder blades toward each other before releasing back. When you get to 3 set X 10 rep you are ready to roast two. Some people struggle with this movement due to poor control of how your shoulder blades move.
2. Pullups with elastic
Using a bungee manages most to get to some repetitions. Knitting helps most in bottom position because they tighten, but yields on the rise. After undersigned's view, the use of knitting a better option than pullup machine that provides leg support. With elastic verify the movement itself and get the feeling of how a proper pullup should be felt on the body. At regular pullups and chins have to actually rotate the body around the pole, and this requires much more effort and using multiple muscles. With leg support is locked and motion path effects are worse. In cases where large overweight is a problem, and knits are not sufficient assistance can still pullups with legrest be a nice option.
Action: building up to clear ca 8 repetitions with a fixed knit you use every time you exercise exercise. When you manage 8 pieces add on weight. Many people find it strange to put on extra weight in a belt when using knits to make exercise easier. It may look strange, but to improve the load should be increased. Start med 2,5 kg diggers weight belt and increased 2-5 kg each time depending on how heavily it is. Job progressively forward until you have 10-15 kg hanging on his belt and manages 1-3 repetitions. When you get to this you are ready for the next step.
3. Isometric team
Once you've mastered heavy repetitions with elastic it is time to embark on the exercise without any additional equipment. Next progression is to keep a static / isometric position in a given number of seconds.
There are three different points you should keep focused on:
– The top of the exercise(haken over stangen)
– Middle of the exercise(such as 90 graders vinkel i albueleddet)
– The bottom part of the exercise(not stretch completely out, but hold a slight bend in the elbow)
Squeeze your shoulder blades together firmly and hold your body completely steady and controlled in 5-8 seconds in each position.
4. Eccentric training
To increase pullups force should load time followed consciously. After the previous progressions are still some not strong enough to draw their own body weight up with your chin over the bar. Have clear, however progressions so far, you are guaranteed strong enough to train on the eccentric phase. Phase on the way down. You are stronger on the way down than on the way up, which means that this is the way to go when force should be developed quickly. Action: Start with your chin over the bar and hold again EVERYTHING you powers and has. In the long term you should be able to contain the 20 seconds on the way down. It's the same pace as in the clip below. Sight 3 series with 2 repetitions.
5. Your first pullup!
If you have not already clearly a pullup will be able to do so now. When you've got a way forward is fairly simple. To continue to increase, there are many things that can be done, but an easy way to get to 2,3, 4 and multi is to train a lot of exercise. Turn up the volume and try to get to eg 10 pieces in the same workout. Make exercise anytime – between series with other exercises or single exercise. When you start getting into multiple repetitions consecutively you can begin to train a large number of series(4-8) with few repetitions(2-4). Feel the extra weight load in a weight belt between the legs so the video below illustrates. Always increase the load from session to session – either in the form of heavier weights or more repetitions.
Heavy singles is an effective way to progress. Expect good results in terms of strength and muscle mass in the entire upper body.
If you have not already clearly a pullup will be able to do so now. When you've got a way forward is fairly simple. To continue to increase, there are many things that can be done, but an easy way to get to 2,3, 4 and multi is to train a lot of exercise. Turn up the volume and try to get to eg 10 pieces in the same workout. Make exercise anytime – between series with other exercises or single exercise. When you start getting into multiple repetitions consecutively you can begin to train a large number of series(4-8) with few repetitions(2-4). Feel the extra weight load in a weight belt between the legs so the video below illustrates. Always increase the load from session to session – either in the form of heavier weights or more repetitions.
Heavy singles is an effective way to progress. Expect good results in terms of strength and muscle mass in the entire upper body.
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If you know anything about me, it’s probably that I’m a calisthenics fanatic. This means I absolutely hate anything involving barbells or other external loading, right? Think again!
I’d be lying if I tried to tell you that the bench press isn’t a fantastic exercise. In fact, for many years, bench presses were a cornerstone of my training. Though bodyweight training is my main modality these days, I can still recognize the benefits of pushing a loaded barbell.
That said, I thought it might be beneficial to compare the two movements side by side to see which one deserves to be a higher priority. Let’s take a closer look at some of the pros and cons of the barbell bench press and the push-up, two of the all-time pec-blasting classics!
APPROACHABILITY PUSH-UP WINS
We all know the most obvious advantage of a barbell: the ability to gradually add a few pounds at a time, letting you track your progress incrementally. Keep track of the number, and you’ll always have an answer to the age-old question, “How much ya bench?”
But that advantage is also a disadvantage. The numbers game that accompanies bench pressing keeps many people who don’t have an answer to that question from getting under the bar—and maybe even from trying to get stronger at all. Maybe they just don’t want to get into the chest thumping that often goes along with the number, or they’ve just heard too many war stories about the injuries.
So let me put this out there: I don’t care how many push-ups you can do. Few people do! I only care how Good your push-ups are—and I’m confident that, pretty much whomever you are, I can teach you to do a few good ones.
Sure, you could keep adding more push-ups to gauge your progress, but at a certain point, you’ll need to find harder variations if you want to build raw strength instead of strength endurance. This demands a certain degree of creativity. It also demands a willingness to feel like a beginner again the first time you try (and fail) at a move like, say, an archer push-up.
That’s not a downside to me, though. I love new challenges!
FIVE ADVANCED PUSH-UP VARIATIONS
WATCH THE VIDEO – 1:16
SIMPLICITY AND PORTABILITY PUSH-UP WINS
This isn’t important for everyone, but for me, it’s a huge draw. The obvious drawback of relying on the bench press as your primary upper-body horizontal pushing movement is that it requires you to have access to a bench, a bar, and a bunch of weights. Unless you have a garage gym, that also means you need access to a gym.
Push-ups, on the other hand, require nothing more than the floor beneath your feet. This is important to me not only because I travel a lot, but also because I prefer to train outdoors in my favorite park. We don’t all have access to weight-training equipment, but if you don’t have any floor or ground under you, you’ve got a serious problem!
Additionally, if you are benching with a weight that is challenging enough to stimulate your muscles to grow bigger and stronger, you’ll eventually need a spotter to ensure your safety. If you fail midway through a rep of the bench press and don’t have someone to help you finish the lift, you may find yourself in a dangerous situation.
Conversely, the worst injury that will happen to you if you fail on a push-up is a bruised ego, which typically does not require medical attention.
STRENGTH GAINS TIE
Here, it really depends on what you consider “strength.” If you want to be able to push as much weight as possible, there’s no better choice than the bench press. While push-ups can help you create greater relative strength, the bench can foster greater absolute strength.
Sure, there are many ways to manipulate the leverage of the push-up to make it more challenging, but if you want to become good at pressing an external load, you need to get under something heavy. The downside to this, unfortunately, is that it’s easy to get caught up in wanting to add as much weight as possible to the bar, which can cause you to compromise your form or chase a certain definition of strength even when your body is screaming for mercy.
Poor form on a heavy bench-press attempt can cause shoulder problems or other issues, particularly over the long term. Push-ups with poor form can be problematic as well, but when your body is your only resistance, there’s not going to be as much shearing force on your joints.
Additionally, THE PUSH-UP WILL KEEP YOU HONEST ABOUT BUILDING POUND-FOR-POUND STRENGTH. As I explained in “Al Kavadlo’s 20 Pull-up Challenge,” that’s the type of strength that is important to me. If your bench-press numbers are going up, but your push-up numbers are simultaneously suffering, that’s a sign that you are not gaining real, functional strength.
Adding weight to your bench press while adding weight around your midsection means that you are simply improving your leverage to move another object; you aren’t really getting stronger.
VARIETY AND ADAPTABILITY PUSH-UP WINS
If you want to add variety to your bench routine, you really only have a few options, such as switching from a barbell to a pair of dumbbells, taking your grip wider or narrower, or adjusting the incline or decline of your bench.
Push-ups, on the other hand, can be varied in a nearly infinite number of ways. You can adjust your hand position, foot position, and weight-to-limb ratio by elevating your feet to increase the amount of weight on your arms. You can practice push-ups on your knuckles, fingertips, or even the backs of your hands.
You can also make push-ups asymmetrical by practicing single-arm push-up variants to target your weak side and help promote symmetry between both sides of the body. Mixing up your training with different types of push-ups will not only provide mental stimulation, it also will make you better at moving your body through various functional patterns.
MUSCLE ACTIVATION PUSH-UP WINS
I hear you typing, so let me explain.
I’m not going to tell you that the bench press isn’t a great muscle-building movement; history—and a quick walk around any weight room in the country—clearly shows that it is. But if we’re talking about which move activates more muscle around the entire body, the push-up makes a solid case.
When done properly, push-ups will engage your entire core, not just your upper body. This is even more the case in the one-armed variation, which forces you to engage your lats, opposite-side leg, lower back, and glutes, to name just a few. If you don’t get those in the game, you don’t get off the ground—it’s that simple.
When doing a bench press, however, the bench provides stability for your trunk, which means that every muscle in your body other than your pecs, shoulders, LATS, and triceps will have relatively little stimulation.
OVERALL WINNER PUSH-UP
So which is the better exercise? I’m going with the push-up, not least of all because it’s something I can do anywhere, anytime. So if you’re only going to do one of these moves, make it the push-up.
Of course, the great thing about this debate is that you don’t have to pick one or the other. Push-ups and bench presses can happily coexist in the same training program, or even within the same workout. You can use the push-up to burn yourself out after doing bench presses, or to warm yourself up prior to getting under the bar. Another approach is to practice push-up variations on some days and bench presses on other days. Mixing up the type of stimulation provided to your muscles can be a good way to continually shock your body into new growth.
If you’ve been stuck in the same place with either exercise for a long time, switching to the other one might be a great way to bust through your plateau. Try this: For the next few weeks or months, put down the bar and set a lofty push-up goal, like busting out 50 strict narrow push-ups, or 5 strict reps of the single-arm push-up. Then go back to the barbell and see how much it carried over.
Experiment for yourself and you will ultimately find a system that works for you and your goals. But whatever you do, don’t skip your push-ups!
Take the Tests, Identify Weaknesses, and Get Better
Focus on what you need to do, not necessarily on what you want to do. That’s the secret to strength training success. But how do you know what you need to do? Easy. Make sure you can do everything on the following checklist. Any shortcomings will shine a bright light on your weaknesses, then you can fix them and get better.
1 – Bench Your Bodyweight
Mastering bodyweight on the barbell is the transition between beginner and intermediate. I’m amazed when people who’ve been training a while still can’t bench bodyweight. Seven-foot tall genetic anomalies with crazy levers aside, the bodyweight bench press is something you should be able to do. For many, it’s a technical issue. For others it’s a problem of variation.
- The technical problem: To be strong, the joints need to stack up on each other. Along with understanding tension, this seems to be a lost fact with many lifters. Some people will bench with a grip that would be perfect for a middle school boy – too narrow. Your elbow should be directly under your wrist while benching. It might take a workout or two to adapt, so have someone “eyeball” your elbows and wrists. They should be basically vertical. This little hint always helps people bench more.
- The variation problem: Keep an eye on how much “stuff” you’re packing into your workouts. Military (overhead) pressing will probably help your bench, but adding inclines, dumbbell presses, flyes and all the extra chest work is often the issue holding you back. Too much is too much, and until you bench at least bodyweight you don’t need the extra stuff.
Now, if you can bench bodyweight, can you also front squat and clean bodyweight? If yes, then can you snatch it? See where we’re going here? Master bodyweight on the barbell, first and foremost.
2 – Deadlift Double Your Bodyweight
This is a basic test, but some might struggle to do this for years. Grip strength, position, tension control and injuries might all conspire against you here.
Here’s the odd thing, most people don’t need to deadlift to improve their deadlift. Pull-ups will help with grip, kettlebell swings will help with hip and glute strength, and high-rep squats can teach tension. I’ve yet to meet a good Olympic lifter that couldn’t pull a big deadlift – without any deadlift training. Getting strong in the fundamentals gets you strong in the deadlift.
Powerlifters may disagree, but the great lifter Hugh Cassidy said that only silverbacks can deadlift more than once a week. So, what do you do the rest of the time? Simply put, “work” increases a deadlift. Push a Prowler, farmer walk, squat heavy for high reps, get stronger. Dedicating three to six months of heavy, hard training without deadliftingwill do miracles for your deadlift.
3 – Hold a Two-Minute Plank
I like the push-up position plank (PUPP) as it challenges the shoulders a bit more and makes it nearly impossible to rest the gut on the ground during the test. It doesn’t matter what plank you do, but can you fight tension for two minutes?
Dr. Stu McGill has said that if you can’t hold a two-minute plank then either you’re obese or your ab training is terrible. Let me add a third: you don’t understand tension.
Now, you can address this shortcoming by practicing the plank. That’s actually a good thing for many people. Learning to crank up the tension is a secret in strength training. Many neophytes simply can’t ratchet up the whole body tension needed for maximal lifting.
There’s another way, too. Pick up a reasonably heavy kettlebell or dumbbell in one hand and walk with it. This suitcase carry is a walking plank and the load is going to teach the body tension while moving. Most people start with at least 50 pounds, but going much over 100 might not help much. You don’t want to wilt like a flower as you walk. Stay tall and strong.
Suitcase carries are simple to add into any training program. For distance, simply go as far as you can with one arm and return with the other. Today, you’ll notice your grip strength. Tomorrow, you’ll notice your obliques.
4 – Sleep With Only One Pillow
How many pillows do you need? If you answer more than one, you need mobility and flexibility work, and maybe even a visit to the physical therapist. Having to prop your head so far forward is a sign you could be dealing with some kyphosis – excessive curvature of the spine causing a hunching of the back.
Vlad Janda taught us half a century ago that the tonic muscles – specifically the pecs, biceps, hamstrings, and hip flexors – tighten with age, injury, and illness. So focus flexibility work there first. If you have joint issues, surgery or rehab might be the correct answer to the problem versus “I’ll just work around it.” If you have massive asymmetries, balancing this out earlier rather than later might be a good way to sleep through the night. Move well, sleep well.
5 – Sit on Floor Without Using Hands, knees, or Shins
Go from standing to sitting on the floor without any assistance of your hands, knees, or Shins, and then get up without putting weight on any other part of your body other than your feet.
This test literally can save your life, and the research bears this out. It gives some insights, statistically, into your life expectancy. (Look up Dr. Araujo at the Clinimex-Exercise Medicine Clinic if you want the details.) It’s also very predictive of long-term flexibility, physical strength, and coordination.
This set of tests will give you a full-body safety check. I call them the “hang on to these as long as you can” standards.
Now, if you’re younger than 50 and struggle with one of these tests, begin thinking about your long-term health and fitness. basically, something that’s correctable now might not be correctable when you enter the golden years.
6 – Balance on One Foot for 10 seconds
Stand on one foot for 10 seconds. Failing the stand-on-one-foot assessment might be a sign of a serious problem. For me it was a hip issue.
7 – Hang for 30 seconds, Pull-Up
Hang from a bar for 30 seconds. Aside from grip strength, the hanging test might highlight some shoulder and spinal issues.
Can you do that easily? Good. Now try this: Hang from the bar for thirty seconds. When the timer rings, do a pull-up. If you can do that, you’re not too bad. Now let’s ramp it up. Without letting go, drop back down and hang for another thirty seconds and do a second pull-up. For the true crazies, let’s see who can do 10 of these 30-second hang pull-ups. Few can. Gripping is the weak point for most lifters.
8 – Long Jump Your Height
Every athletic person should be able to do a standing long jump for as far as they are tall. And besides, if there’s a rattlesnake in your path, that jump will clear you from danger. If you can’t do it, just start practicing it. That’s all most people need to do to get back to this standard and stay there.
9 – 30-Second Bodyweight Squat and Hold
Squat down, hold 30 seconds, and then stand up without using your hands. This gives you a general insight into your lower body health.
10 – Farmers Walk Your Bodyweight
Farmers walk your bodyweight for a few steps. If the zombie apocalypse does happen, the farmers walk test will help you move your stuff. And of course it also shows that you’re reasonably strong in a “functional” manner, have decent conditioning, and you’re not too fat.
Related: The Posture Cure
Related:& Nbsp; 9 Tips for Dedicated Lifters
After reflecting on the last twenty-plus years that I’ve been involved in fitness as a student athlete, a service member and veteran, and training others to achieve a wide variety of fitness goals, I realize that I’ve learned a thing or two. The two lessons that have had the biggest impact on my overall health and abilities are:
Weight loss begins in the kitchen not the gym.
Periodization is the key to longevity as a healthy person and aging athlete.
OUTWORKING YOUR DIET?
When I first started writing about fitness and training, I was in my late twenties. I spent the previous 15 years as a year-round athlete in high school, then I was an athlete in the United States Naval Academy, and then I advanced into the world of special ops. Up to that point, I was quite certain that you could outwork your diet. Of course, I knew you still had to eat well to gain energy to work hard and train harder.
Perhaps in your teens and twenties, if you put in more than a few hours a day of training, you can. When you are younger and it is difficult to gain weight, you can outwork your diet and still be lean. But as you age, you can look at food and gain weight. Unless you are physically active nearly the entire day, you will likely not be able to burn off the calories you eat, and that causes you to pack on weight every year.
It’s important to eat better by reducing carbohydrate intake and eating more fresh foods like fruits, vegetables, nuts, and berries – they’re great energy sources for you, and are certainly better than high-sugar foods and overdoing the caffeine. Strive to keep it real – no fake foods! See the Lean Down Plan link for ideas and options that can help you eat to lose weight or maintain weight .
Lean proteins and good fats like steak, chicken, and fish in addition to a big salad of green leafy lettuce, nuts, and colorful vegetables and fruits all complement each other to help you get control of your calorie intake. Don’t forget water – replace all sugar drinks with water and watch the weight drop off quickly.
INJURIES CATCH UP TO YOU
The problem with trying to outwork your diet is that as you age, you will start to create overuse injuries as the battle becomes futile.
I had a pretty respectable A-game in my teens and twenties, and when it came to high-level fitness I stayed there year after year after year. Then I turned thirty and it fell apart – injuries compounded on each other, a combination of traumatic sports injuries and overuse injuries caught up to me. An ankle surgery, a shoulder injury, a stress fracture, and several run-ins with tendonitis took its toll. I had to rebuild and get smarter with training.
Since turning 30 years old and becoming smarter with regards to training, studying physiology, and joining the National Strength and Conditioning Association, I went back to how, As an athlete, we trained to be bigger, faster, and stronger for sports season. Periodization was the key. Just like when you would have pre-season workouts, in-season workouts, and post-season workouts for sports, I created a system that worked for me and geared it toward being a Tactical Athlete. Instead of being an out of season athlete, which military personnel, law enforcement, and fire fighters cannot become, we focus on all the elements of fitness broken up throughout the year. New focuses every quarter help me and other tactical athletes maintain all elements of fitness required to do their job, but does not allow for year-long peaking of any element. See how the year is broken down in quarters and you can arrange the focal points to any season that works for you.
Spring Cycle 1st Quarter: Calisthenics and Cardio Workouts
The goal of this cycle is to build a foundation of moderate to high-reps of calisthenics or bodyweight exercises to improve fitness testing scores, but to also burn off some of the bulk you created during the winter weight-lifting cycle. Progressing the running each week is critical to this cycle as well, and will help prevent over-use running injuries when starting back up again. This is a great foundation for everyone when getting into a resistance program.
Summer Cycle 2nd Quarter: Calisthenics and Cardio Workout (Increased Difficulty)
This phase takes the last cycle and builds upon it further with more maximum effort (high rep and high mileage cardio) workouts.Typically at the end of this cycle you will reach a peak in cardiovascular and bodyweight performance. At this point, you will be ready for a change.My error in the past was to keep doing this year after year and adding extra weights to the game. I found separating the two worked well.
Fall Cycle 3rd Quarter: Some Calisthenics, Some Weights, Cardio Workouts
Change your routine a bit now. Decrease reps of calisthenics, but add weights incrementally each week to build up your strength. Adding weight vests to calisthenics is a good way to transition into weighted activities in the gym too. Cardio options grow by adding more non-impact to your decreasing running routine as you taper a bit to prepare for the weight cycle. I have found that it is difficult to maximize running pace in timed runs and lifting heavy at the same time.
Winter Cycle 4th Quarter: Near 100% Weights and Less Running, More Non-Impact Cardio
As a former football player and power lifter, I have always enjoyed this cycle and found that within 4-6 weeks, I was back to old max weight (1RM) in several exercises including bench press, Squats, power clean, and dead lifts. Usually weight gain will accompany this cycle and typical results are an additional 10-15 lbs. To prevent the weight gain, you have to work hard in the kitchen as mentioned above. The legs (knees, hips, shins) will feel good on occasional runs after a few weeks of tapering down to more non-impact cardio.
I have been doing this cycle now for over 15 years and it has absolutely been the method that saved my ability to still train hard. Competing in obstacle course races, moderate distance runs, lifting competitions, triathlons and even playing sports can still occur using a system like this vs constantly hammering yourself with the same old butt kicking workouts year after year. In a nutshell, break it up through the year and eat smarter.
Variety is the spice of life – Enjoy the journey. In a nutshell, break it up through the year and eat smarter.
Stew Smith works as a presenter / editorial board with the Tactical Strength and Conditioning program of the National Strength and Conditioning Association and is Certified Strength and Conditioning Specialist (CSCS). There are also over 800 articles onMilitary.com Fitness Forum focusing on a variety of fitness, nutritional, and tactical issues military members face throughout their career.
Here’s what you need to know…
- Tabatas are four-minute intervals of brutal metabolic conditioning.
- They sound simple, but if you’re doing them correctly, you will finish in a state of breathlessness and your lungs will feel like they’re on fire.
- Traditional Tabatas consist of one exercise. Better Tabata options allow you to rotate between multiple exercises.
- Pick the Tabata option that’s right for you, and destroy fat in just four minutes.
Effective Burn. Endless Options.
It’s the most effective way to incinerate body fat and raise your work capacity.
It doesn’t matter what space or equipment limitations you’re facing, the following Tabata options include barbells, Kettlebells, Resistance Bands, or your own bodyweight. Choose your weapon.
But First, a Review: What’s a Tabata?
If you don’t already know what a Tabata interval is, it’s a high intensity interval training protocol originally created by Japanese researcher Dr. Izumi Tabata.
Each Tabata interval consists of 20 seconds of high intensity (as hard as you can go) exercise followed by 10 seconds of rest. This is repeated for eight rounds, totaling four minutes time.
Four Minutes to Freedom
The Tabata method is easy to understand, but it’s not easy to do. Many folks don’t make it through the full four minutes, and others who do often end up puking following the first few workouts.
This is why it’s necessary to gradually progress (periodize) your Tabata training. Below I’ll provide you with both an 8-week and 12-week progression model designed to help you maximize your Tabata training efforts while avoiding excessive fatigue and overtraining.
That being said, progression or no progression, in order to use the Tabata method successfully, you must be willing to work hard!
Fat Loss vs. conditioning
There’s almost no difference between fat loss exercises and metabolic conditioning exercises, both should be very intense in nature and demand a total body effort.
The only thing that separates a conditioning program from a fat loss program is the diet. You can improve your endurance and conditioning without going on any special diet. For fat loss, do the same workouts but fix your diet.
Untraditional Tabata Training
Traditional Tabata protocols contain only one exercise, such as squats, and repeating that same exercise throughout the entire Tabata interval. But there are other options:
- Use two different exercises performed four times each.
- Use four different exercises performed two times each.
- Use eight different exercises each performed once within a Tabata workout.
Here’s why the three options beat traditional Tabatas:
- When you only use one exercise such as squats for the entire Tabata, the legs gradually fatigue with each working set. This centralized leg fatigue reduces the overall intensity of the Tabata and its intensity.
- Using more than one exercise prevents centralized muscle fatigue and helps you maintain the same high level of intensity in each round.
- Mixing in more than one exercise boosts the overall metabolic demand because it involves more muscles. Put simply, more muscles worked means greater energy demand, which in turn means faster fat loss.
- Doing the same exercise eight times for four minutes straight is just plain boring. The workout is already brutal, why make it monotonous too?
The Tabata Six
#1 Barbell Tabata Complex (4 Exercises)
Pick four barbell exercises that you can easily transition between.
Perform the first exercise for as many reps as you can in 20 seconds.
Rest 10 seconds.
Perform the second exercise as fast as possible for 20 seconds.
Rest 10 seconds.
Repeat this process for the following two remaining exercises.
Once you’ve completed all four exercises you’re only half way done, because you’ll only be two minutes into the Tabata. Go back to the first exercise and repeat the entire complex again without ever dropping the bar.
Barbell Tabata Complex Example:
1. Reverse Lunge (alternating legs) (rack position)
2. Shoulder Press or Thruster
3. Romanian Deadlift
4. Hang Clean
5. Reverse Lunge (alternating legs) (rack position)
6. Shoulder Press or Thruster
7. Romanian Deadlift
8. Hang Clean
#2 Barbell Tabata Complex (8 Exercises)
This complex is performed exactly the same as the previous complex, only you perform eight different exercises once instead of four exercises performed twice.
Example:
1. Reverse Lunge (barbell on shoulders; back squat style)
2. Good Morning (bar still on shoulders)
3. Shoulder Press or Thruster
4. Hang Clean
5. Front Squat
6. Bent Over Row
7. Romanian Deadlift
8. Push-Up
Note: When performing barbell complexes like the one above, it’s okay not to use “Perfect” Olympic lifting technique on moves like cleans and snatches. Why?
- We’re not Olympic lifting, we’re doing a barbell complex.
- We’re not trying to build peak power, we’re trying to build conditioning and lose fat.
- Good Olympic lifting form is needed to help you lift heavy loads as fast and efficiently as possible. The loads used in the complexes above are not heavy at all, and therefore don’t require you to have “Perfect” form.
Related: The Truth About Olympic Lifts
As long as you don’t lose optimal spinal alignment and maintain good rhythm, you’re fine.
#3 Kettlebell Tabata Complex (4 Exercises)
You can swing kettlebells, squat with kettlebells, or thrust them over your head. So pick your favorites and just rotate with 20 second intervals.
Example:
20 seconds 1-Arm swing (right arm)
10 seconds rest
20 seconds 1-Arm swing (left arm)
10 seconds rest
20 seconds Front Squat (right arm)
10 seconds rest
20 seconds Front Squat (left arm)
10 seconds rest
20 seconds Push Press (right arm)
10 seconds rest
20 seconds Push Press (left arm)
10 seconds rest
20 seconds 2-Arm swing
10 seconds rest
20 seconds 2-Arm swing
You can also do this same Tabata workout without switching sides each time like this:
20 seconds 1-Arm swing (right arm)
10 seconds rest
20 seconds Front Squat (right arm)
10 seconds rest
20 seconds Push Press (right arm)
10 seconds rest
20 seconds 1-Arm swing (left arm)
10 seconds rest
20 seconds Front Squat (left arm)
10 seconds rest
20 seconds Push Press (left arm)
10 seconds rest
20 seconds 2-Arm swing
10 seconds rest
20 seconds 2-Arm swing
#4 Resistance Band Tabata (8 Exercises)
Resistance bands are simple, versatile, and inexpensive. They may look harmless but don’t be fooled, this will be tough if you’re doing it right.
Example:
1. Squat and Row
2. Swimmers (back straight, arms straight, touch band to shoulders)
3. Tight Rotations (right side)
4. Tight Rotations (left side)
5. Punches (right leg forward)
6. Punches (left leg forward)
7. Swimmers (back straight, arms straight, touch band to shoulders)
8. Squat and Row
#5 Fighter’s Band Tabata (4 Exercises)
This Tabata is a favorite among fighters because it develops the upper-body conditioning necessary to continually throw punches, push, pull, and clinch with your opponent for the entire fight.
Related:HLC: The Ultimate Workout Finisher
It’s also a non-leg dominant way of improving conditioning and accelerating fat loss. Bodybuilders and figure competitors love this Tabata after an upper-body lifting day.
This entire Tabata is performed with a staggered stance. Switch your lead leg each round.
Example:
20 seconds punches (left leg lead)
10 seconds rest
20 seconds punches (right leg lead)
10 seconds rest
20 seconds alternating row (left leg lead)
10 seconds rest
20 seconds alternating row (right leg lead)
10 seconds rest
20 seconds punches (left leg lead)
10 seconds rest
20 seconds punches (right leg lead)
10 seconds rest
20 seconds alternating row (left leg lead)
10 seconds rest
20 seconds alternating row (right leg lead)
Another Fighter’s Band Example
20 seconds punches (left leg lead)
10 seconds rest
20 seconds alternating row (left leg lead)
10 seconds rest
20 seconds punches (right leg lead)
10 seconds rest
20 seconds alternating row (right leg lead)
10 seconds rest
20 seconds punches (left leg lead)
10 seconds rest
20 seconds alternating row (left leg lead)
10 seconds rest
20 seconds punches (right leg lead)
10 seconds rest
20 seconds alternating row (right leg lead)
10 seconds rest
#6 Bodyweight Tabata (4 Exercises)
Need to train at home, outside, or while traveling?
Even if you do have access to gym equipment, sometimes it’s nice to get away from all that stuff and just allow your body to move the way it wants.
20 seconds Speed Squat
10 seconds rest
20 seconds Burpees
10 seconds rest
20 seconds Mountain Climber (keep neutral spine)
10 seconds
20 seconds Speed Skips (in place) (lift knee above hip)
10 seconds rest
20 seconds Speed Squat
10 seconds rest
20 seconds Burpees
10 seconds rest
20 seconds Mountain Climber (keep neutral spine)
10 seconds
20 seconds Speed Skips (in place) (lift knee above hip)
When to Use Tabatas
For fat loss: You can use Tabatas up to three times per week. But you can also do multiple Tabata intervals one workout. I’ve used up to three different Tabata intervals in a workout.
Related:& Nbsp; 7 Metabolic Conditioners to Burn Fat
Remember to do them after strength training so that you have the energy to keep your current amount of muscle size and strength.
For conditioning: You can use Tabatas throughout your workout, either before, during, or after your strength training.
During most sports (football, MMA, etc.) you’re often required to call upon every ounce of strength you have and explode throughout the entire competition, even when you’re tired. So, mixing conditioning and strength work together can help prepare you specifically for this challenge.
This is especially important for MMA fighters and other combat athletes because you have to lift up, Take down, and push your opponent around the entire fight, no matter how gassed you may be.
Tabata Progressions
If you’re not able to do the entire 4-minute Tabata, gradually build up your stamina with the following progression.
So you understand the chart, here ‘s what each figure means:
10/20 x 6 means 10 seconds work and 20 seconds rest for 6 rounds.
Week 1 10/20 x 6
Week 2 10/20 x 7
Week 3 10/20 x 8
Week 4 15/15 x 5
Week 5 15/15 x 6
Week 6 15/15 x 7
Week 7 15/15 x 8
Week 8 20/10 x 4
Week 9 20/10 x5
Week 10 20/10 x 6
Week 11 20/10 x 7
Week 12 20/10 x 8
Now, if you’re a better-conditioned athlete, you may need only eight weeks to build up to the full Tabata. Here’s an eight-week Tabata workout progression:
Week 1 10/20 x 6
Week 2 15/15 x 4
Week 3 10/20 x 8
Week 4 15/15 x 6
Week 5 20/10 x 4
Week 6 15/15 x 8
Week 7 20/10 x 6
Week 8 20/10 x 8
Now, take this arsenal of Tabata workouts and use them to incinerate fat and smoke the competition.
Injury Problems in Kettlebell Sport
Photo:
R.M. Baymukhametov, associate professor, professor, Ph.D.
V.I. Muminov, honored trainer of the Russian Federation, professor
E.S. Sotnikov
Military Institute of Physical Culture, St. Petersburg
Key words: athlete, weightlifter, snatch, jerk, long cycle double kettlebell clean and jerk, prevention of injuries.
Relevance. Despite the seeming simplicity of kettlebell exercises, such as snatch, jerk, long cycle double kettlebell clean and jerk, on the outside they are of a rather complex structure. Due to the dynamics of movements, when performing kettlebell exercises, a high degree of space-time coordination of tension and relaxation processes is needed in active muscles when breathing. Motor kinematics is strictly subject to the law of universal gravitation (R.M. Baymukhametov, 2011). There is probably no need to bother about the complexity of the exercise to lift kettlebells 20-30 times or so. However, as of regular exercises, one should avoid overloading joints and spine, as well as take care about the effectiveness and efficiency of the exercise technique, since, unfortunately, the rate of injuries among weightlifters, particularly beginners, is still high.
There are multiple examples of weightlifters being subject to extreme loads during their training. Thus, an athlete weighing 64 kg, who is performing double kettlebell clean and jerk with 32 kg bells, is already under 200% support pressure when in preparatory position. However, the strongest weightlifters of Russia, even lightweight ones, are able to lift two 32 kg kettlebells over 100 times per 10 minutes of competition.
Today, scientific works, articles and studies on prevention of injuries among weightlifters are seldom mentioned in press. As noted by A.I. Vorotyntsev (2002), V.F. Tikhonov (2009), sport science is still much obliged to thousands of fans of kettlebell sport. They express their regret that the recreational effect of kettlebell exercises on the body of people of different age is poorly studied. That is why any experiments on one’s own health are not always reasonable: some weightlifters improve their health and make certain of the benefit of these exercises, while others, due to haste or lack of technique of holding kettlebells, suffer injuries and thus find confirmation of the opposite.
The problem of injuries is acute in all sports, especially in the teen and youth age. Young people, trying to achieve high results as soon as possible, do not make enough efforts to study and improve the technique of movements, neglect the principles of gradual increase of loads, optimization of the ratio of volume and intensity of load. Some young athletes overuse pharmacological means, both for stimulation of muscular activity, and for fast restoration of the body. Such a way can really lead to considerable results within a short period of time. However, the musculoskeletal system not always manages to get ready for increased requirements for achievement of big goals within a short period of time.
The purpose of the study was to detect the reasons of injuries in kettlebell sport and how to eliminate them.
Results and discussion. Our research of characteristics of motor actions of more than hundred weightlifters of various ranks, having been conducted for several years, since 2010, promoted allocation of a number of efficiency criteria of the technique of kettlebell exercises and the factors of increase of efficiency of weightlifters’ motor actions. Being unable to describe all of them in our paper, we will refer only to those ones which concern the preparatory position before the next clean and jerk.
The correct preparatory position is one of the key pre-conditions for effective performance of the succeeding movements (L.P. Matveev, 1991). The starting position, as A.A. Ukhtomsky put it, might be termed as a state of “operative rest” in which, though without any external movements, goal-oriented readiness for action is fully materialized.
A particular variant of the preparatory position before the next clean and jerk is mainly determined by the weightlifter’s morphofunctional characteristics, as well as by his abilities to rationally compensate the effect of the kettlebell, body and head gravitational forces. If the preparatory position is rational, the spine is unloaded as the kettlebell gravitational force is projected through the elbow joints right on the pelvic bones. An athlete gets a kind of rest interval (V.N. Gomonov, 2000).
For descriptive reasons let us illustrate the effect of the kettlebell gravitational force and the resultant gravitational force of the head and body in the variation typical for beginner weightlifters (Fig. 1) and for elite athletes (Fig. 2) in the preparatory position before the next clean and jerk.
In Fig. 1 the vector of projection of the kettlebell gravitational force goes down through the hip joint and then behind the knee joint right to the support. It becomes clear from the investigation of the effect of the moment of the kettlebell gravitational force on the joints, that if the preparatory position is irrational, the effect of the moment of the kettlebell gravitational force in the hip joints amounts to zero, since the arm of this force equals zero, and this force moment makes an athlete bend his knees. The resultant gravitational force of the body and head creates an overturning moment in the hip joint and the bending moment in the knee joint. To maintain balance an athlete has to constantly tense the back flexor muscles and the quadriceps muscles of thigh. By instinct beginners bend their back and tilt the head forward and down, and posing so that the vectors of projection of the kettlebell gravitational force and the resultant gravitational force of the weight of the body and head are maximum close, depressing the effects of the moments of these forces,. Inability to relax the deltoid and trapezius muscles does not allow them to fix their elbows on the iliac crests. That is why beginner weightlifters are observed to excessively bend their back and knees. This leads to excessive tension in the back and knee joints which causes injuries.
In Fig. 2 the vector of projection of the kettlebell gravitational force goes in front of the hip joint, and the moment of force amounts to multiplication of the kettlebell gravitational force by the arm of this force. This moment of force tends to bend the body forward or extend arms. The vector of projection of the resultant gravitational force of the body and head, going behind the hip joint, creates such a moment of force that tends to bend the body backward. In other words, elite athletes bend backwards not because they are affected by the kettlebell gravitational force, but in order to make the arm of the resultant gravitational force of the body and head similar to that one of the balance of the two forces. Ideally, the balance condition is fulfilled in the hip joint just like when swinging.
The balance in the knee joints is achieved due to the balance of these two forces. The first one is the kettlebell gravitational force, the projection of which goes in front of the knee joints and is aimed at extension. The second one is the resultant gravitational force of the body and head, the projection of which goes behind the knee joints and is aimed at flexion of legs in these joints. When the moments of these forces are equal, the tension of the quadriceps of a thigh decreases, and when the bending moment of the kettlebell gravitational force exceeds the moment of force of the knee flexion, they are fully relaxed.
Holding the kettlebell handles with thumb pads, as well as elbows fixed on the iliac crests with legs straightened and arm muscles maximally relaxed reduce overexposure of the gravitational forces and the moments of these forces in joints and make motor actions more efficient.
As a rule, weightlifters, who do not pay due regard to development of joint flexibility and necessary mobility, do not achieve any prominent results. Excess tension in the quadriceps of a thigh and body flexors, airflow obstruction in case of the irrational preparatory position before the next clean and jerk limit weightlifters’ capabilities, which is theoretically justified. There are cases in sport science when the maximum physical effect is achieved only if the levels of muscular tension are optimum (I.E. when neither of the muscles reaches its maximum). This can be explained by the fact that the levels of their activity are interrelated and interdependent. That is why excessive increase in the level of activity of any of the muscles leads to the decrease in the activity of the rest of them and to the loss of the common effect of motor actions.
Conclusions.
1. The injuries in kettlebell sport are caused mainly by performance of kettlebell exercises mostly using force. Thus, exercises are performed in the conditions of excess tension in the knee joints and the lumbar spine.
2. Various spine overstrains, injuries of knee joints, strains and muscle sprains at all stages of training should be prevented using the rational compensation of gravity actions and the optimum alternation of the processes of tension and relaxation of muscular groups involved in motor actions when doing kettlebell exercises.
3. The problem of prevention of injuries in kettlebell sport can be settled in case of initially properly mastered technique of performance of competitive exercises.
References
- Kettlebell sport in the system of physical training of servicemen: Study guide for cadets and students of MIPC. 20th ed., rev. and sup. / Gen. ed. by R.M. Baymukhametov. St. Petersburg: MIPC, 2011. – 122 P., ill. (In Russian)
- Gomonov, V.N. Individualization of technical and physical training of weightlifters of various ranks. Abstract of Ph.D. thesis (13.00.04). – Smolensk: SSIPC, 2000. – 26 P. (In Russian)
- Vorotyntsev, A.I. dumbbells. The sport for strong and healthy. – Moscow: Sovetsky sport, 2002. – 272 P.: illus.
- Matveev, L.P. Theory and methodology of physical education. – Moscow: IN, 1991. – 543 P.
- The basics of kettlebell sport: learning motor actions and training techniques: study guide. / Gen. ed. by V.F. Tikhonov. Cheboksary: Ul'yanov ChSU, 2009. – 146 P.
Corresponding author: [email protected], [email protected]
One of the primary lifts in Kettlebell Sport, the power or push jerk, involves a high speed jump and a precise land.
In olympic-style weightlifting, a jump refers to the first dip of hip flexion followed by the powerful extension of the ankles, knees, and hips that fire leg strength upward. The subsequent landing is called the second dip because the knees and hips drop down a second time and remain rigidly flexed and contracted until the load is caught and controlled overhead.
The same principles apply to kettlebell lifting:
The second dip is the phase of the kettlebell jerk in which the hips shoot back under after the jump in order to limit the height of the kettlebells’ trajectory and to recruit maximal leg strength for the receiving position.
In the kettlebell community, the required depth of hip flexion in the second dip of the jerk isn’t standardized until the elite level of ranks (I.E. MSWC and above). These lifters know there is no alternative; perfecting technique on every phase of the jerk, second dip among them, is the only way to increase both load and total volume.
Interestingly, there is no debate within the Olympic-style weightlifting community about the biomechanics of the second dip with a maximal load, “its line of action, due to the force of gravity, is always vertically down. Once a lifter lifts a barbell, the unit, the lifter, and barbell have a common center of gravity (COG) and this has a bearing greatly in preserving balance. The location of the COG of the combined unit will be closer to the heavier object than the lighter one.” -USA Weightlifting Accreditation Manual
Unlike Olympic-style weightlifting however, the kettlebell jerk involves high repetitions of a submaximal load so how is it that the same principles from O-lifting apply here? If the legs are not in the proper position to balance the load over the combined COG from the start, upper body strength will inevitably become the dominate–and quite limited–transfer of force. Not good. On the other hand, when the kettlebell jerk is executed accurately, universal leg recruitment is smoothly sustained over time.
The depth of hip flexion in the second dip is based on three things:
1. Proper balance over the combined COG
2. Accurate alignment of the shoulder, elbow, and wrist upon landing– control of the kettlebells over the midline of the body with shoulders and elbows fully extended and parallel overhead; elbows perpendicular to the ground
3. adaptation and speed of the movement pattern within the central nervous system
These are critical skills that require neuromuscular development, not strength. Once the pattern is embedded into the central nervous system, including the appropriate exhalation relative to the load, we transition to heavier kettlebells.
Common Errors:
If we see our teammates slamming the heels of their feet down after the jump with bent elbows overhead, we encourage deeper hip flexion until the kettlebells are caught precisely over the midline with shoulders, elbows, and wrists fully extended.
If we see the heels of the feet landing with the elbows locked but arms angled slightly ahead of the midline of the body, we revert back to a lighter weight or demand a slower pace to give the athlete time to practice accurate alignment.
Long-term Vision:
For the past six years, our club has spent countless hours practicing the mechanics of the second dip. Every lifter in our club has been submerged within the technical world of each phase of the movement since the day they started our program. We are grateful for it! Longevity is sacred in this sport and we are still here to learn and grow. We hope you can also feel our passion to preserve the highest standards of this beloved sport. Spread the GS love for the second dip!
A lot of your kettlebell journey will involve the idea of practice and not just “working out”. The idea is that kettlebell training, as a movement pattern-based fitness system, should be viewed as skill development and more than a matter of random effort.
To develop and refine skills, there has to be practice of the movements and it is through practice that these movement skills are improved upon and will create a foundation for long-term success.
So is it kettlebell practice or kettlebell training? It’s both! You will train the practiced skills. It’s really about apresence of mind and giving attention to the quality of each rep before emphasizing more quantity (training volume).
To develop a good kettlebell practice habit, it is helpful to first feel comfortable just moving the kettlebell around from one hand to another, without really having to worry too much about the more technically precise hand and body positions that are involved in the Ballistic kettlebell exercises, and that take more time and practice to learn well.
I like to call these kinds of simple, free-flowing kettlebell movements “Getting to know your Kettlebell” exercises, because they are great ways for you and your kettlebell to introduce yourselves to each other! If you can think back to your first day of school as a 4 or 5 year old, isn’t it helpful making new friends when you know each other’s names and have a bit of informal play before getting to the homework?
Think of your relationship with your kettlebells along the same line. You are going to be spending a lot of time together and the “school” work is not often going to be easy. So take a few minutes first get get to know each other.
The first Getting to Know Your Kettlebell movement is called the Around the body pass. Here’s how to do it:
Pick up a light kettlebell and hold it in front of you with 1 hand, feet shoulder-distance apart and with a good upright posture.
Maintain good posture and alignment as you pass the kettlebell around the body from one hand to the other, in a continuous circular pattern. Hips stay facing forward throughout. Keeping a firmness in your abs and butt muscles will assure you do. The kettlebell is close enough to the body that you don’t have to reach for it, but not so close as to hit yourself with it. The pattern forms what may be likened to a hula-hoop.
Breath slowly and smoothly throughout. Instead of making it a vigorous cardio exercise, aim for a fluid passing from one hand to the next. Vary the tempo of the movement and reverse directions multiple times.
Since we all makes mistakes, be aware going into it that you can and likely will drop the kettlebell on occasion. Plan accordingly so that if it drops, you can do it without damaging yourself, your property or someone else. Remember your beloved furrry friends sometimes like they to run around your feet so also take that into account.
If you don’t have a padded floor to train on, consider placing a thick rubber matt on the floor to train On. Lastly, remember the adage that “quick feet are happy feet”, and move them out of the way of a falling kettlebell.
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