Thursday, 5 April 2012

3) What are the best exercises to practice TABATA d. Thruster

d.    Thruster

This exercise is an excellent combination of work out for lower and upper body. It is recommended to use two barbells. Indeed, it’s more practical to drop them on the floor or on the bench close to you. If you are using a bar, it looks like the front squat (previous exercise). But once you stand up, you need also to develop the bar above your head, and then lower it down again on your shoulder, to execute again a squat.

Needless to say, you must choose a lower weight than the front squat. As a rule of thumb, try to pick a weight which enables you to perform between 12 and 18 repetitions. Too heavy, and your shoulders will burn before the last repetitions. Too light, and you won’t be able to reach the 170 VO2Max intensity (remember?).

The advantage of this exercise is that, although you are using less weight, is that you can reach a very high intensity of efforts, because numerous muscles & joins are involved. The weight is light enough to prevent injury (with a correct form of execution).

I Keep the back straight, don’t let the knees cave in, and align your knees with the direction of toes pointing.

Ready to go for Tabata? You know the protocol. 8 bouts of 20s with the maximum of repetitions, and only 10s rest.

I Record and track both the weight that you are using and the repetitions. It will help you to monitor your progress.

There a lot of different options, like barbell complex, the “bear” etc… Start first by front squat and thrusters; it’s very efficient for Tabata training.

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