The original Tabata Protocol requires 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
Lifting Version: (20 sec all out / 20 sec rest per exercise - 6 to 8 sets with same weight until you can't maintain continuous reps during the active 20 sec sets) that I posted on Facebook about a month ago and use that as your training interval in the weight room for exercises of your choice in each of the major swimming muscle groups starting from largest to smallest:
suggestions:
Lats (single arm bent rows),
Legs (squat jumps w/ wts),
back (bentover lateral raises),
pecs (incline flies),
shoulders (seated single arm scapular squeezing overhead press),
biceps (back to the wall, single arm DB curls)
To clarify:
assuming that you choose sq jumps for your legs: you grab 2 x 40 lb DB's and do as many sq jmps as you can for 20 sec; then take 20 sec - only - rest and perform another set and so on until you are forced by pain to stop during one of the next 4 to 6 sets.
suggestions:
Lats (single arm bent rows),
Legs (squat jumps w/ wts),
back (bentover lateral raises),
pecs (incline flies),
shoulders (seated single arm scapular squeezing overhead press),
biceps (back to the wall, single arm DB curls)
To clarify:
assuming that you choose sq jumps for your legs: you grab 2 x 40 lb DB's and do as many sq jmps as you can for 20 sec; then take 20 sec - only - rest and perform another set and so on until you are forced by pain to stop during one of the next 4 to 6 sets.
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