Tabata training and power lifting

[BradL]

I have now been rowing for a little over three months and I am beginning to learn alot about how my mind and body respond to rowing. I have decided to focus on powerlifting and tabata training. I am going to row four times a week. 2x longer rows and 2x tabata rows. I am also going to lift heavy one time a week focusing on squats, deadlifts, leg press and cleans. Has anyone tried the tabata workout ? Does this sound reasonable? I am now 46 and this is more in line with how I trained for sports before rowing, but I am well aware that I can no longer recover from hard workouts the way I used to. I am going to try this (hopefully) for three months. I am very happy with the gains I have made in my first three months, but I thought this might be a way to shake things up. Any input would be appreciated.

[hjs]

I have now been rowing for a little over three months and I am beginning to learn alot about how my mind and body respond to rowing. I have decided to focus on powerlifting and tabata training. I am going to row four times a week. 2x longer rows and 2x tabata rows. I am also going to lift heavy one time a week focusing on squats, deadlifts, leg press and cleans. Has anyone tried the tabata workout ? Does this sound reasonable? I am now 46 and this is more in line with how I trained for sports before rowing, but I am well aware that I can no longer recover from hard workouts the way I used to. I am going to try this (hopefully) for three months. I am very happy with the gains I have made in my first three months, but I thought this might be a way to shake things up. Any input would be appreciated.

This is my idea about Tabata's. http://www.fitvandaag.com/Tabata-english.html
You proberly won,t last long if you really do them.

[PaulH]

I did a little reading about Tabata intervals recently. The two big ideas I came away with were:

1. Almost nobody does them correctly.

2. There's been very little study of them, so the evidence of their useful is pretty much limited to the original study. That means they may be brilliant for rowers, indifferent, or even actively harmful.

[luckylindy]

If I remember correctly, studies on Tabata intervals showed that they were an effective way to increase VO2max in a limited span of time. The effects of the Tabata intervals (on biking, used for the study) were similar to doing longer pieces much more frequently.

If you only have 10-15 minutes to train, Tabata intervals are a great way to get in a hard workout. If you have typically have more time though, you might want to mix up your interval training ... hjs is right (in his blog post) that you are likely more apt to hurt yourself.

[Steelhead]

I have now been rowing for a little over three months and I am beginning to learn alot about how my mind and body respond to rowing. I have decided to focus on powerlifting and tabata training. I am going to row four times a week. 2x longer rows and 2x tabata rows. I am also going to lift heavy one time a week focusing on squats, deadlifts, leg press and cleans. Has anyone tried the tabata workout ? Does this sound reasonable? I am now 46 and this is more in line with how I trained for sports before rowing, but I am well aware that I can no longer recover from hard workouts the way I used to. I am going to try this (hopefully) for three months. I am very happy with the gains I have made in my first three months, but I thought this might be a way to shake things up. Any input would be appreciated.

As a powerlifter, you should be doing bench press, squats, and deadlifts, and then any other exercises you want to add; for Olympic lifting you focus on the clean and jerk and the snatch. It looks like you really aren't focusing on power lifting, but it looks like a good workout for building strength and explosive power. Good luck.

[BradL]

Completed my first two days of this workout.

Weights went great last night. Squats, deadlifts, leg press and cleans. Followed with a 5000m slow row.

Today, I did my tabata workout. I did 8 20 second pulls, but since it was my first time I set the rest for 20 seconds. My first 20 seconds I rowed 130m. It fell to 101 metres for my last. It was not as hard as I thought, but of course it will be much harder than this when I lower the rest to 10 seconds.

After this I did a circuit of ab and core exercises.

I did keep a bucket beside the rower, but I did not need it.
Mentally I found this workout easier than a 10000 metre.

[aharmer]

I've done Tabata protocol for several exercises including erging and in my experience there's only one that truly accomplishes what Tabata is designed for. Sprints. I mean all-out, fast as you can possibly run sprints. The final rep often times resembles some horrible disfigured version of running. The best way in my experience is to do these on a track in order to not have to stop or turn sharply during a rep and impede progress. Also allows you to measure progress as you can see how far you get around the track during your 8 reps. Helps to have a partner and take turns doing it. The other guy has the watch and blows the whistle on stops and starts. After about 2 reps it's impossible to keep track of the watch because your whole world is going black:)

Every other exercise allows for some kind of rest, and when you're only going for 20 seconds the smallest amount of rest makes it easier than it's supposed to be. If you're interested give them a try, I'd love to hear what you think.

Just my opinion, best of luck with the new program!

[hjs]

Completed my first two days of this workout.

Weights went great last night. Squats, deadlifts, leg press and cleans. Followed with a 5000m slow row.

Today, I did my tabata workout. I did 8 20 second pulls, but since it was my first time I set the rest for 20 seconds. My first 20 seconds I rowed 130m. It fell to 101 metres for my last. It was not as hard as I thought, but of course it will be much harder than this when I lower the rest to 10 seconds.

After this I did a circuit of ab and core exercises.

I did keep a bucket beside the rower, but I did not need it.
Mentally I found this workout easier than a 10000 metre.

Why are you calling this a Tabata ? If you are doing something else. What you are doing is simply not a tabata. It would be the same as saying, todat I am going to row a 2k test. But I am not going to row the full 2k and I am also not going 100% flat out.

[BradL]

I am calling it tabata because like almost all athletic endeavours you have to walk before you can run. Having never done them before I figured I should ease in. My goal is to do them properly, I have read what needs to be done, and next time I will do the appropriate rest. Ten years ago, I would have plunged right in, but now I am being a little more cautious. I still found the workout quite challenging, and since the tabata site said to start with only two sets and check your heart rate, I was quite pleased with my ability to pull and recover.

[hjs]

I am calling it tabata because like almost all athletic endeavours you have to walk before you can run. Having never done them before I figured I should ease in. My goal is to do them properly, I have read what needs to be done, and next time I will do the appropriate rest. Ten years ago, I would have plunged right in, but now I am being a little more cautious. I still found the workout quite challenging, and since the tabata site said to start with only two sets and check your heart rate, I was quite pleased with my ability to pull and recover.

Cheers

I am not saying that is anything wrong in what you are doing. It this done in the gym often enough, but I have never seen someone doing a real one.

[BradL]

Well weights are going great,(years of lifting have given me pretty good muscle memory) and rowing longer is going great. I tried another set of tabatas with the proper rest and I was crushed. By the end I could barely pull and my muscles gave out before my cardio. I just could not get them to go. It felt like the last 10 seconds of a 500m PB, but for set after set. I think to be honest I am going to lengthen my rows and probably forget about tabatas and maybe do 1 minute row/rest. I did try tabatas while running the other day with my friend, and I had to stop after four. I could see how you might die while running. Rowing the tabatas was easier, but still amazingly hard. I think to be honest they are a young man's game.