Mon, Tabata is 20 secs of work followed by 10 secs rest repeated 8 times. It's named after the man who invented it.
Bacardio, it depends on the intensity of the HIIT. In truth, Tabata ia a form of HIIT, just extreme in it's intensity. Both are going to give you a similar result. Some people do 2 or 3 exercises in a Tabata form in one workout. I would suggest that that would be hard to beat with any other HIIT protocol.
I've done them with squats before and it was definitely pretty brutal; I didn't even bother with any weight. Being a hockey player as well, I'd think that this would benefit you, what with the apparent gain of anaerobic capacity and VO2Max, since hockey is itself largely anaerobic.
Kinda depends on what you want to feel... 20 minutes of HIIT (no puking) or 4-5 minutes of Tabata Protocol (puking required). So... what's it gonna be??
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Bacardio,
I used Cosgrove's Afterburn system last season (am currently on IR) and it made a big difference in being able to leg out those third-period shifts on defence.
I've never done Tabata ... seems a little more intense than necessary, though.
Afterburn gives you a one-minute blast with two-minutes at a steady pace. And it builds up nicely from 15 minutes to a half hour over a few weeks.
You might want to give that a try and see if you notice any difference.
The problem with tabata is the workout itself doesn't burn many calories. To get the best of both worlds you should incorporate tabata and HIIT both during a week.
I'm checking out one of his articles on sledging a tire and he includes a sledgehammer based tabata workout:
Yeah, that one was my fave. I can attest--I had an old stump that took me a week to eliminate using a mattock (I didn't have an ax) and some kerosene. I lost a good bit of weight and could see my abs for the first time in a while after swinging the old chopper about an hour a day.
Mon, Tabata is 20 secs of work followed by 10 secs rest repeated 8 times. It's named after the man who invented it.
Bacardio, it depends on the intensity of the HIIT. In truth, Tabata ia a form of HIIT, just extreme in it's intensity. Both are going to give you a similar result. Some people do 2 or 3 exercises in a Tabata form in one workout. I would suggest that that would be hard to beat with any other HIIT protocol.
Stu
Oh okay thank you. What will Tabata train you for?
Bac> For fat loss = eat less. For conditioning, look at your sport. If you're trying to condition for a 2min shift....there's your your window. No matter what you do you're going to do it for 2min. Assuming that you're constantly moving for two minutes...you're constantly moving for 2min. Biggest thing would be to look at how much sprinting at any given time during that two minutes (5-10-20 seconds at a go). 1 to 1 rest. Skating involves a lot of lateral movement (I believe, I dunno). Set up some cones into some sort of drill that'll take you the appropriate amount of time (5-10-20 seconds). Do the drill for 1-2min. Recover. Repeat.
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If you're trying to condition for a 2min shift....there's your your window. No matter what you do you're going to do it for 2min. Assuming that you're constantly moving for two minutes...you're constantly moving for 2min.
You beat me to the punch. If you're conditioning for the sport this is what you should focus on.
Either continuous activity or some form of intervals that keep you active for periods you'll find in the sport.
What if you don't have a sport and just want to get in shape for daily living??
I would count this as another tool in your toolbox to use. I've been doing various agility drills (ladder work, lateral hurdles, box plyometrics) after doing my NROL workout (or on a non-lifting day when I don't have hockey), so I think I'm going to tack on some of these in there at some point to add some variety to my routine. I think the main point is that you shouldn't rely on this to the exclusion of regular training (i.e. lifting).
There should be a few training regiments you can google for your sport. The stuff I have read on Ice Hockey and any sport where only a few certain movements predominate the sport point to time based interval work (same as Gobbla stated).
I would also emphasize look at the primary movements in the sport.
From an outsider looking in:
- Hip ad/abductors
- Hip flexors
-Contra-lateral core complex movement (core being from shoulders to knees)
And now I will put away my text book
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HIIT vs. Tabata
