MMA Forum

Does anyone on here do this? Have you noticed the difference in your stamina?

I've heard that alot of MMA fighters use tabata sprints to improve stamina.

Basically, you sprints as fast as you can for 20 seconds (flat out), you then have a rest pause of 10 seconds and then sprint for another 20 seconds as fast as you can. Repeat this 8 times (if you can!) and that's a (intense) 5 minute tabata sprint workout.

You can use the Tabata method for virtually any exercise. It's quite good with squats (weighted or un-weighted)

It's normally used as a finisher to a training session, mainly cos you wouldn't get much done after it!

Cheers Ash

Kinda makes sense doing it at the end I suppose lol. Like you said would be a short workout otherwise!

There are loads of variations of it....you can also get creative and use it with your bag workouts.

I just got a stopwatch that has a setting on there for the timing. If you wanna make your own...here's what I did:

Buy a cheap wall clock from Argos (Approx. £4). Take it apart and remove the hour hand and minute hand (leaving only the second hand).

While it's still apart mark the face with a neon pen. (see attached file)

Put it all back together and your ready to go.

You can also play with the timing ratio's, i.e. 1/1 (10 secs on/10 secs off) or 2/2 (20 secs on/20 secs off)

there's loads of info online, but the best one I've found is HERE

Hope this helps.

Ash

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Tabata sprints are awesome. Designed by a Japanese olympic speed skating coach to improve endurance. Best for sprinting in my opinion, but as said can be used for so many things.

The thing to remember is that the 20 seconds really must be 'all-out'. No wimping out. Its only 4mins even it if it seems to last hours!

Try this, tabata taps:

Stand in front of heavy punch bag. You need to sprint on the spot in front of it and hit the bag with the opposite hand to the high knee with every step. Hit it hard and run as fast as poss. The other thing. Your knees have to come as hard as possible. This is very tiring.

Do it tabata style. If you dont go near death you didnt do it hard enough. Its all in the brain whether you go 100% or not. Remember your body will think its failing but its not. You let it fail as you subconsciously get scared of ruining yourself! BUt focus on 100% for 8 sets. It will be the best 4 minutes I guarantee it.