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  #1  
Unread 09-12-2008, 09:31 AM
nadfubach nadfubach is offline
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Default Using Tabata protocols

I was thinking of using thrusters and push-ups in tabata style for the short interval portion of SFP 2.0.

The typical tabata protocol is 20secs of work followed by 10secs rest for 8 rounds. This is a total of 4min. Both SFP1.0 and 2.0 have an interval period of 5-10 min.

Should the rounds then be increased to 10 for each exercies in order to reach to 5-10min mark?

Also, I understand that SFP1.0 and 2.0 are more taxing. Is there a specific caloric deficit or level of carb intake wherein SFP1.0 and 2.0 are no longer appropriate/safe?

Last edited by nadfubach : 09-12-2008 at 02:20 PM.
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  #2  
Unread 09-13-2008, 05:25 PM
nadfubach nadfubach is offline
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i did SFP 2.0 today using tabata method for the short interval portion. i used pushups, thrusters, and kettle bell swings, alternating between the three for 20 seconds, resting 10 for a total of 10 min(ie a set of pushups, then a set of thrusters, then a set of kelltle bell swings). it was definitely tough.

still curious about the max caloric defict recommended for adequate recovery using this method.
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  #3  
Unread 09-13-2008, 07:22 PM
patriots2 patriots2 is offline
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Quote:
Originally Posted by nadfubach View Post
i did SFP 2.0 today using tabata method for the short interval portion. i used pushups, thrusters, and kettle bell swings, alternating between the three for 20 seconds, resting 10 for a total of 10 min(ie a set of pushups, then a set of thrusters, then a set of kelltle bell swings). it was definitely tough.

still curious about the max caloric defict recommended for adequate recovery using this method.
That's interesting and Tabata is great for the short interval portion; however, if you were doing Tabatas with freak intensity like you should, it wouldn't be physically possible to make it 10-minutes.

This isn't to say what you did wasn't effective, it probably was. But it's impossible to peform Tabata intervals for 10 minutes. That would be like running a sub 9-sec 100 meters.

Last edited by patriots2 : 09-13-2008 at 07:22 PM. Reason: poor spelling
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  #4  
Unread 09-14-2008, 11:15 AM
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lylemcd lylemcd is offline
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moderate daily deficit, 20-25% from maintenance.
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  #5  
Unread 09-14-2008, 12:05 PM
nadfubach nadfubach is offline
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Originally Posted by lylemcd View Post
moderate daily deficit, 20-25% from maintenance.
okay. thankyou.
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  #6  
Unread 12-30-2008, 05:26 AM
wazzup wazzup is offline
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So how did this work out ? Did you continue using kettlebells for the interval portion ?
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  #7  
Unread 12-30-2008, 09:21 AM
nadfubach nadfubach is offline
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So how did this work out ? Did you continue using kettlebells for the interval portion ?

i only used this method once as i got the impression i wasn't really doing it as effectively as i could/should have been. i didn't use kettlebells either. i just used a dumbbell.
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  #8  
Unread 12-30-2008, 10:18 AM
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lylemcd lylemcd is offline
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The original tabata protocol was done on a bike for a reason

All of the internet bastardizations using KB's, front squats and body weight stuff are completely idiotic. There is no posible way to achieve the intensities used in the original study and just 'doing 20 seconds hard/10 seconds easy' is NOT tabata
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  #9  
Unread 12-30-2008, 10:45 AM
wazzup wazzup is offline
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Quote:
Originally Posted by lylemcd View Post
The original tabata protocol was done on a bike for a reason

All of the internet bastardizations using KB's, front squats and body weight stuff are completely idiotic. There is no posible way to achieve the intensities used in the original study and just 'doing 20 seconds hard/10 seconds easy' is NOT tabata
yeah, but my question was really if doing kettelbell stuff would work with SFP. (whatever you'd wanna call it... rose schmose....)
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  #10  
Unread 12-30-2008, 10:50 AM
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lylemcd lylemcd is offline
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Page 81 in the book
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