Lenten Challenge Tabata Protocol Test 1
ByAs promised in my previous post about my Lenten Challenge for 2012, here’s the first update: The first benchmark using the Tabata protocol as a test.
Because I want to keep it relevant to my martial arts training, I do my Tabata training on the heavy bag. I hadn’t done this in a long time and was pretty sure I would suck at it. And I was right… Here’s the proof:
That’s pretty bad… As of the third cycle, things go downhill fast. And those knee-strikes, ungh! Badbadbad!
Let me phrase it like I do to my students and clients to motivate them when they aren’t doing something correctly just yet: “There’s room for improvement.”
In this case here, lots of room… But I already look forward to taking the test again in two months. I’m going to train hard and do my best to improve my performance as much as possible.
Something else I need to address:
I received an email from a blog reader here asking me why on earth I would put myself out there if I make a living teaching and selling books and videos on this. It’s a fair question and the answer is simple:
I have nothing to hide.
I don’t sell or teach over-hyped infomercial bullshit. I believe in the services I offer to clients and have worked real hard at making my products as good as I possibly can. Sure, marketing a certain image, branding yourself in a certain way is important commercially speaking. But I refuse to accept that means I have to lie and cheat. So if I’m out of shape and it shows, then that’s the truth. So what? I’m no different than anybody else out there.
I have a good and bad days.
I have good and bad months.
I have good and bad years.
All this “I’m an expert and I don’t make mistakes, ever!!!” nonsense is something I’ll gladly leave to others. In my opinion, if you start caring so much about your image that you’re no longer willing to accept you’re only a mere mortal like everybody else, then I think you’ve lost your way.
If people think less of me because of this video, then I’m sorry they’re disappointed but would they really prefer I faked it so I could look better?
I’ll probably get loads of stupid comments on the video too. Whatever. When those pigmy detractors are 39 like me, they can put up their own video and show how much better they are. In the mean time, I’m gonna have fun with this challenge. I’m going to enjoy training hard again, because I haven’t in a while as lots of other stuff got in the way.
There have been other periods in my life when my training slacked. The worst one was during and right after my divorce. I trained a bare minimum and even that took tons of effort. After a while, it got better and I once again found joy in the training sessions. These last few months, things have just been so hectic that I often had to cut my own workouts. The result of that is what you see in this video. It’s not flattering of course, but it is still the truth. But like I said, I don’t have anything to hide so people are free to think of it what they want. If the image they have of me as an “Expert” or “Author” takes a beating, then I’m all kinds of sorry but I never claimed to be Superman (I prefer Wolverine anyway, but I digress…)
As a final point on this: the more criticism I get, the more I’m motivated to prove people wrong. So we’ll see who laughs the hardest on April 22… :-)
BTW, it’s not too late to join me in the challenge. What are you waiting for?
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I may have to fold that into my routine! What are the guidelines? Three sets of go until you drop?
- Warm up well for 5-10 min.
- 20sec work + 10sec rest = 1 set.
- Do 8 sets of this.
- 5 min cool down and stretching.
- Go find a corner to cry in. :-)
Caveats:
- “Work” means going all out with the whole body. Bicep curls aren’t “work”. :-) You go as fast and hard as you can with as many muscles and joints as possible, just keep pushing until the buzzer sounds.
- Ease into this, if you’re not doing HIIT already, don’t start with this.
Good luck!
8 sets? sounds as grueling as my on again off again cardio kick boxing. maybe I’ll start with 3…
You can do it any way you like, that’s perfectly fine. It all depends on your own training goals. But not all HIIT is Tabata protocol. 20sec+10secx8 is Tabata, nothing else is, despite what Youtube and BS sites would have you believe. I picked Tabata as my test so I better do it correctly. :-)
The spirit of the Lenten Challenge is evident! Good training!
Tabata was an evil genius. I’ve done Tabata on the heavy bag. KIller. Definitely leaves you looking for a corner to cry in. :)
Eric
fair play Wim for putting the truth out there – nice to see someone tell it like it is. No dount, if your injuries hold off, you will be in killer shape. I’ll give your routine a try until the 22nd April. Just gotta hang my punch bang and embrace a whole load of suffering. Why not market your fitness challenge as – “Life is meaningless without pain, now let me give your life some meaning!” : )
Good to see you’re joining us Sean! Let me know on my Facebook page how it goes.
A friend of mine always said “If it isn’t hurting, you’re not training hard enough.” I agree with him, up to a point. Instead of pain, I shoot for fatigue or even exhaustion during those HIIT sessions. It sucks right after you’re done but a few hours later, you start feeling better. :-)
I’d rather the truth. Stick to the facts = we are all human. I still think you did fine – just ran out of gas. Your blog is awesome.
Thanks!
Hey Wim,
It is really refreshing and heartening to come across a man willing to be honest and show people where he is in his training. Lying and other forms of deception and hype seem to be the rule rather than the exception. Nearly everyone emphasizes their shining moments and minimize the significance of or make excuses (“excuses are worse than lies…they are lies concealed”-some dead Polish man) for half-ass training and poor performance.
At 52 with a divorce and several other periods that brought my training to it’s knees I find some peace in your candor. Seems best to take ourselves where we’re at and move forward.
Personally, I think most guys would envy the performance you showed on the video. Maybe not so hard on yourself….
During down training times I take Loren’s words to heart. There is something to be said for visualization, proper breathing, and related fundamentals. It does help to visualize one’s movement in martial encounters. It’s all about fundamentals and looking for opportunities.
Last few days I’ve been able to play around with a few 16-19 yo guys looking to begin training. They are eager to learn a few things so I oblige. So they (slowly) come at me with the most common stuff they encounter on the street. I show them a few possible ways of responding. Then I walk them through 2-3 pre-emptive strikes and defensive moves turned strikes. They get these big smiles—-especially when I show them how my pak of an incoming punch sets them up to hammer my head with an elbow. It’s fun to see them beam with excitement as they realize that a “effective” block actually opens the door for them to deliver a great elbow or double elbow to my ugly mug.
Funny thing–my motivation and energy to up my training spikes after such “insignificant” interactions.
Anyway, thanks for the great post. I look forward to your video on April 22…..though Lent is over way before then here in the US. What’s up with you Belgians ? You guys need to extend Lent because you sin more than the rest of the world ?
Ciao
Thanks Kevin, I appreciate it. BTW, Lent is over sooner but I turn 40 on April 22. So I extended the challenge for me until that time. It seemed appropriate. :-)