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Judo and Tabata Intervals
There are times when work or school is too busy and you can only get about 15 minutes of exercise. This is when you can do the tabata interval training protocol.
This type of interval training has been around for quite some time and was developed by Dr. Izumi Tabata. He was a Japanese sports scientist from the National Institute of Fitness and Sports in Japan. Tabata reviewed some top endurance athletes and came up with the Tabata interval training system. This system is designed to increase your V02 max very quickly. Simply put, your V02 max is the maximum capacity at which your body uses and transports oxygen during exercise. Simply put, the higher your VO2, the healthier you are. Fitness and conditioning are very important in judo because you can wear down your opponent and make them easier to throw.
Tabata intervals are very simple workouts. You just have to do:
– 5 minute warm-up
– 20 seconds of exercise followed by 10 seconds of rest
– Repeat 8 times
– 2 to 5 minutes of cooling
This type of training protocol is designed to be performed using a full body exercise such as deadlifts, box jumps, burpees, sprints, squats, or bodyweight squats. It can also be practiced on a rowing machine, stationary bike or treadmill. The idea is that within 20 seconds of exercise, you must give 110% for all 8 sets. For those who have never played Tabatas, I recommend doing so under the supervision of a professional. For beginners, I recommend starting out on an exercise bike, elliptical or rowing machine.
These intervals can be great to do in judo and can be done with many different drills and drills such as speed uchikomi, power uchikomi, ne waza transitions, kumi kata, and nage komi.
One of my favorite Tabata intervals I do with my club is getting someone big and strong to hold their opponent in Kesa gatame, Tate shiho Gatame, or Mune Gatame. From there, the person below must try to escape from the bottom. This exercise will completely exhaust the person at the bottom, but will not only improve their escapes, but also their anaerobic endurance.
Tabata intervals should only be performed by experienced trainers as it is a very intense form of exercise and can seriously injure an untrained person. Make sure you have a proper warm-up and are hydrated before attempting Tabata intervals. I have a video on YouTube of me performing Tabata intervals while doing a double under jump.
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