31 JANUARY 2017 GRADED PAPERS
A tabata workout will have us in an anaerobic state. Being in an anaerobic state our bodies improve power, speed, strength, and muscle mass, all while also burning fat. When implemented properly, anaerobic conditioning can be used to develop a very high level of aerobic fitness without the muscle wasting disadvantage of long periods of cardio. Aerobic work can have a negative effect on anaerobic conditioning, but anaerobic work has no disadvantage to aerobic conditioning. Our bodies have three metabolic pathways : Oxidative, Phosphagen, and Glycolytic. Today we will be in the two that have an anaerobic effect on us, the phosphagen and glycolytic pathway.
When doing a tabata workout the first couple of rounds are “feel out” rounds. The first round is pushups, so lets say that you can knock out 15 of them in the first and second round. Then the question would be, could you do that for the other six rounds? If we come out at the start too hard too fast then we will have nothing left for the later rounds. Do something that is sustainable throughout and then go all out on the last round of that movement.
Weighted Box Stepovers (45lbs/25lbs) (24″/20″)
Sub strict pullups with strict banded pullups or ring rows.