Tabata Squat w. 225

[johnnymnemonic2]

I know, I know... I call :20 seconds exertion, :10 rest x 8 "Tabata". Is it REALLY "Tabata Protocol"? No. Is it still a challenging workout? Hell yes. Will it improve your VO2max even if it isn't done as prescribed? Probably.

I almost never run.

[blittster]

Great job with the workout!

However, I wonder about your interpretation of Dr. Tabata's protocol. In his 1996 research project the protocol called for a VO2 max (a measure of aerobic capacity) of 170% for the 20s interval. (Without a lab and proper quantifying equipment this is difficult to find). Does using that much weight really allow you to push into that range? I would doubt it. Either way your workout was impressive, but maybe consider sprints to push your VO2 max instead.

[SMITHWAYNE100]

I promise you mate doing this protocol with squats is about as tough as it gets.

If you weigh 100kg then put a 100kg on your back,then it's ass to grass,it's tough.

[bonacotti45]

i can do 8 reps of tht at age 15 is tht good?

[JohanKH]

It's probably better than 99.8% of the people in your age (including people who don't do squats), but it depends more on if you weight 60 or 130 kg aswell I guess :)

In any case I guess chances are you will be doing 500 lbs in 10 years ;D

[monalisasmiley]

no.

[SMITHWAYNE100]

a good gauge is your body weight,you should be able to squat your own body weight.

remember if you can bench more than you squat there's something wrong.

[JohanKH]

But the tempo lacks a little due to the heavy weight, may just aswell do 20 rep squats with some breath pauses every here and there, or not?

[johnnymnemonic2]

Sure. High reps work just as well - it'd be less reps though.

I do these intervals and EDT work when I'm trying to get back into shape and trying to push up the volume. I don't get to the gym/squat racks as often as I'd like, so I find myself "trying to get back into shape" a lot lately.

[JohanKH]

Oh, I see. I see you didn't racked the weight after the first set. Personally I think holding that shit while you are too tired to lift heaviest :D. That part during the 20 rep squats killed me much more than leg strength. (I don't own a belt though.)

[winger1]

I like your videos Johnny!

[fatnolefan86]

yeah, imo zercher or front squats are much better due to the fact that you can rack the weight for your rest much easier. good workout regardless, good form altho i'd get a bit more depth since ATG squats are much safer and much better for your knees in the long run.

try doing tabata in a circuit where you get 4-6 exercises and go straight from one to the other. its alot of fun.

[Wraithdegothia]

Well done for being "out of shape"! ;)

@bulkinupinireland

Leaning forward a bit is good. The bar should be above the middle of your feet. If your back is vertical your shin will lean too far forward, find the middle ground. Remember to lean with the hip and not the spine and it's safe.

I find it hard to tell from this angle, but this guy might lean a bit much at times. But Tabata is exhausting so it's hard to keep great form all the way. I like front squats or Zerchers for this kind of stuff.

[bulkinupinireland]

the guy in this video has a posterior pelvic tilt.

i have the same issue. actually my technique is pretty much identicle to the guy here.

i have a question, is the posterioir pelvic tilt really a big deal? also, this guy leans forward a bit with his torso, he isnt very upright. im the same. is there a way to correct this? or is it ok?

[johnnymnemonic2]

I think it is a big deal. I was pretty out of shape when I did this workout and my flexibility was not up to par - that's why the rounding was more pronounced than usual.

In any case, I think that maintaining arch, at the very least, to parallel should be everyone's goal.

[bulkinupinireland]

your form looks good regardless.

i think a tiny bit of tilt is relativly harmelss if you are going atg. for me it seems near impossible to keep a tight arch when im sitting on my calves. i think i have to stretch my calves, hamstrings and glutes more often and hopefully i can maintain a better arch down in the hole in the future.

happy training and thanks for the reply

[PhillyREDSKIN]

Tabata's great, you can do it with just about any exercise. Once I get back in the gym, I'll give these a try. So far, I've been doing tabata with BW squats, pushups, and ab-wheel roll outs. Fun times XD

[JoeyvanTienen]

I'm in pretty good shape but you have me gassed (as in tired, not eating beans) just watching that vid.

[Maidenfan2]

Scooby, you just have to try it - you'll figure it out real quick!

Johnny, I did this yesterday w/135 - tuff workout. I'll repost when 225 is done - thanks for the motivation.

[johnnymnemonic2]

Post a video reply - I'm sure you'll punch out 50+!

[nexxxus13]

Compared to squat reps, other forms of cardio are overrated

[pontius]

You are badass

[Maidenfan2]

Well done brother! I just tried this yesterday with an oly bar only and it killed me.

[johnnymnemonic2]

HAHAHA! Well, I'm sure you got a lot more reps than I did! I'll do it again when I'm in better shape and hopefully I'll at least be in the 40-50 range.

[Matgic1]

Holy shit, man. I couldn't be paid to do that. :-D

[johnnymnemonic2]

Still hurting Pete!

[snizshizzle]

Holy crap this looks fun. I gotta try this. What are the benefits of tabata squats - better GPP? Also, what weight would you suggest using?

[johnnymnemonic2]

Yeah, I'm using it for GPP work. Make sure you use a weight that you can handle - if your form breaks down, you'll be courting injury.

[scoobychau]

Excuse me, what is GPP? what are the benefit of doing squat like this?

I had been squating over a years now and currently seeking new way to train. Simpling keep adding weight seem a bit.. obsessive..

[johnnymnemonic2]

GPP=general physical preparedness. It's a fancy way of saying "get in shape". I would say that there aren't a lot of benefits for squatting, it's anaerobic threshold work. I don't like running, etc., so interval work like this in the gym or with kettlebells is my mode of choice.

[theuppercut]

interesting workout man i need to try this