Stuck in a Training Rut?

ezaler's picture
Posted May 18th, 2010 by ezaler

Last week I blogged about the letter "T" . If you missed it, make sure to check it out here

http://www.clarkbartram.com/blogs/2010-05-12/t.html

I discussed two of my favorite words that start with the letter "T" : Time and Tenacity

Tonight I'm back to talk about to of my other favorite words that start with the letter "T" : Training and Tabata.

I absolutely LOVE to train! I have always been that way. I think a lot of it has to do with my mindset I had growing up as a competitive athlete. I know how to push myself and absolutely love doing so. I have been told I'm crazy, thatI train like a guy, that I train harder than most guys at my gym, that i'm like a dude when I train etc etc you get the point. I pride myself on walking out of the gym each and every workout knowing I gave it my all.

Even though I love training so much, I still go through the same thing everyone goes through at some point. The feeling of being in a plateau or stuck in a training rut. Rather than getting frustrated, I have a few different methods I like to use when I feel that way.

One of my favorite ways to change up my training also starts with the letter "T". Tabata.
Traditional Tabata Protocols are usually applied to cardiovascular exercise, but they can also be applied to weight training. I personally LOVE throwing in an occasional Tabata training period.

Tabata is a 4 minute work period composed of eight 20 second working sets, along with 10 second rest periods in between. For the full Tabata protocol and history, check out

: http://www.tmuscle.com/free_online_article/sports_body_training_performa...

When weight training using the Tabata Method, you will be using significantly less weight during your exercises than for your normal working sets due to the high reps and extremely short rest periods. Tabata is a great fat burning workout, as your heart rate will get extremely elevated if you are performing the method correctly.

I felt like changing things up today, so I did leg day tabata style! It was awesome! It is a great tool to shock your body. Just like with anything else in life, your body needs to be "surprised" by your training. If you perform the same workouts for a long period of time your body will get used to it and stop seeing results. It is based on the principles of progression and adaptation.

I picked 5 exercises targeting the quads/glutes to use for my tabata rounds. I like to add on a 2 min "active rest period" after the 4 minutes. This period can be any sort of exercise, whether you want to do cardio bursts or core work. However, I personally like to pick another exercise for the same muscle group and perform 2-3 "normal" sets at a normal weight range during my "active rest" . So I am getting in the high reps light weight to fatigue the muscle then hitting it hard and heavy for 2-3 sets before moving on to the next set of tabata.

My Quad/Glute workout today went like this:

Barbell Squats ( tabata) + Barbell Split Squats for 2 sets per leg

Hack Squats (tabata) + single leg hack split squats for 2 sets per leg

Seated Leg Press (Tabata) + DB walking lunges 2x20

Lying Leg Press ( Tabata) + Single leg leg press 2 sets per leg

Angled Hack Squat (Tabata) + Partial Rep burn-outs for the 2 min "active rest" period

So with 5 rounds taking 6 mins each, thats 30 mins of work. It took me about 40 mins to complete to account for setting up the next round etc. Tabata is a very efffective method and will also have you in and out of the gym very quickly!

Next time you feel "stuck" or "bored" with your training, try out Tabata! It is also a great protocol for any type of cardiovascular exercise. For ultimate fat burning, challenge yourself with a tabata lift and cardio session to go along with good nutrition.

Four T's to Success: Time, Tenacity, Training, and Tabata !

EZ

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