Tabata Focus Mitt and Bag Training Will Make You A Better Fighter!

Josh Rozas works the mits

Many of you are familiar with the Tabata method. For those of you that are not, below is the current Wikipedia definition -

Tabata Method

A popular regimen based on a 1996 study[2] uses 20 seconds of ultra-intense exercise (at 170% of VO2max) followed by 10 seconds of rest, repeated continuously for 4 minutes (8 cycles). In the original study, athletes using this method trained 4 times per week, plus another day of steady-state training, and obtained gains similar to a group of athletes who did steady state (70% VO2max) training 5 times per week. The steady state group had a higher VO2max at the end (from 52 to 57 ml/kg/min), but the Tabata group had started lower and gained more overall (from 48 to 55 ml/kg/min). Also, only the Tabata group had gained anaerobic capacity benefits.

Now that may seem a little complicated, so I’m going to simplify it to make it usable for you in your training. For our purposes Tabata workouts are simply 8 – 20 second max effort intervals with a 10 second rest in between.

This workout will be done on either a bag or on focus mitts. It will accomplish two goals that I have in mind for you – 1. More wind (this is always a good thing when it comes to fighting!) 2. Learning to work within real time fight perimeters ( WTF? I said I’d keep it simple didn’t I?) What I mean is that I want you to learn to unleash for 20 seconds. A real fight should not last longer than that. In fact it should be shorter.

The Bottom Line

-Practice your combos (hands, elbows and knees).

-Do this 3 times per week.

- Watch yourself become a better fighter!


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