Chad Anderson, CSCS

Tabata Protocol

Tabata training is based on the 1996 study by Tabata et al. In the study, subjects were prescribed an exercise protocol that consisted of brief bouts (20 seconds in duration) of high intensity exercise (~170% VO2 Max) followed by short rests intervals (10 seconds in duration) and repeated for 4 minutes. Subjects were trained on a cycle ergometer. The training protocol resulted in a 7ml.kg-1.min-1 increase in VO2 max and a 28% improvement in anaerobic capacity. These results are significant because a simultaneous increase in VO2 and anaerobic capacity are not typical of traditional endurance training. Also significant was the fact that these results were achieved with a lower volume of training than would be required for traditional endurance training. (more…)

Add this plank progression to your workouts to build rock solid abdominals!

A1) Plank – Hold 30 seconds
A2) Side Bridge (Right Side) – Hold 30 seconds
A3) Plank – Hold 30 seconds
A4) Side Bridge (Left Side) – Hold 30 seconds
A5) Plank with Alternating Superman – 60 seconds

You should move through each progression while maintaining the Plank and/or Side Bridge. In other words, aside from your feet and elbows, no other part of your body should touch the ground until all 5 progressions have been completed.

When it comes to dieting for weight loss you need to get your priorities in order. With so much attention given to carbs these days it’s easy to lose sight of what’s really important. So, here you go…dietary requirements prioritized.

1) Calories – If you’re consuming too many calories, it doesn’t matter how much protein, fat, or carbs you’re eating…you’re going to gain weight or at least not lose weight.

2) Protein – If you’re not consuming enough protein while on a calorie restricted diet, you’re going to lose muscle. If you lose muscle, your metabolism will drop. (more…)

Use this full body routine to get the New Year started on the right foot! The supersets reduce workout time while maximizing calorie burn to assist with your fat loss efforts.

Warm-Up 5-10 minute jog

A1) Split Squat – 3 sets of 8 reps
A2) Dumbbell Chest Press, Incline – 3 sets of 8 reps
Rest 45-60 seconds between sets

B1) Romanian Deadlift – 3 sets of 10 reps
B2) One Arm Dumbbell Row, Standing – 3 sets of 8 reps
Rest 45-60 seconds between sets

C1) Hip Bridge, Single Leg – 3 sets of 12 reps
C2) Push-Ups – 3 sets of 10 reps
C2) Dumbbell Pullovers – 3 sets of 10 reps
Rest 45-60 seconds between sets

D1) Dumbbell Lateral Raise – 3 sets of 10 reps
D2) Dumbbell Curl – 3 sets of 10 reps
D3) Lying Triceps Extension – 3 sets of 10 reps
Rest 45-60 seconds between sets

E1) Plank – 3 sets of 60-second holds
E2) Russian Twist – 3 sets of 20 reps (weighted)
Rest 45-60 seconds between sets

Note: A1)..A2)…etc represent supersets. Both exercises should be performed back-to-back without rest.

As I look back on the past 2 1/2 years of running my fitness boot camp there are many things my campers have taught me. Here are a few of them.

1. If you don’t set limitations for them they won’t have any.

2. They are capable of handling any challenge I throw at them (see #1).

3. Consistency, above all else, is the key to results.

4. For protein intake, 0.7 grams per pound of bodyweight seems to be the key point for maintaining muscle and strength while on a calorie restricted diet.

5. If they like you and trust you they’ll give anything a try…at least once.

6. The competitive drive that comes from a group atmosphere brings out the best in them.

7. Programs don’t need to be super scientific (as I once believed) in order to be effective.

8. Everybody is rooting for everybody else.

Squat Thrust – 20 seconds
Side Hops (feet together) – 20 seconds
High Knees – 20 seconds

No rest between exercises…GO!