Paintball Fitness: The PB Tabata

Posted on 22 March 2013

Get into Paintball Fitness Shape

Anytime of the  Year!

Paintball Fitness: The PB Tabata

 

What is a Tabata?

It’s a short set of exercises that kicks your butt. Usually done in 4 minutes. Yup – a four minute workout to both get your heart rate going fast for Cardio-Fitness – and in this set of exercises- prepare you for Paintball agility and strength!

To really read about what a Tabata is visit: TabataTraining.org

Why is Tabata Training so great?

  •  Doesn’t take much time
  •  Helps burn the fat
  •  Has benefits of both Aerobic and Anaerobic

A Tabata set of exercises or Tabata Training usually lasts 4 minutes long. Don’t let the time fool you – it is INTENSE!  There are 8 intervals of exercises lasting 20 seconds each.  You are, however, going all out with an RPE (Rate of Percieved Exertion) of 8-10!  (read more on RPE)

For the Paintballer… these exercises should be tough enough so it makes you sweat and breath during a interval, yet easy enough so you can achieve the whole Tabata set.

There are some Apps you can download to time your Tabata.

If your team isn’t focused on these few agility exercises – get them to do this together at least Once a Week and you’ll out-fit the opponent every week at every tournament.

If you’re ready… here we go.

FIRST – warm up, loosen up, no need to stretch:  I prefer a 5 minute jog or jump rope prior but some people get right into the 4 minutes of torture.

Pick ONE session for the day. Do ONE session a Week.

Each Session has 4 exercises. Do 1  for 20 seconds, rest 10 seconds, do the next, rest 10 seconds, etc.

THE PB Tabata Session #1

1. Prisoner Squats (20 seconds)
rest 10 seconds
2.  Palm-Up Planks to Push-up position (20 seconds)
rest 10 seconds
3. High Knees (20 seconds)
rest 10 seconds
4. Forward Lunges (20 seconds)
rest 10 seconds

REPEAT 1 MORE TIME

 

THE PB Tabata Session #2

1. Squat Jumps (20 seconds)
rest 10 seconds
2.  Spiderman Push-ups (20 seconds)
rest 10 seconds
3. Ice Skaters (20 seconds)
rest 10 seconds
4. Backward Lunges (20 seconds)
rest 10 seconds

REPEAT 1 MORE TIME

 

THE PB Tabata Session #3

1. Lunge Jumps (20 seconds)
rest 10 seconds
2.  Pushups (20 seconds)
rest 10 seconds
3. 4 Count Burpee (20 seconds)
rest 10 seconds
4. Tuck Jumps (20 seconds)
rest 10 seconds

REPEAT 1 MORE TIME

 

THE PB Tabata Session #4

1. 4 Count Burpee to Jump (20 seconds)
rest 10 seconds
2. Clap Pushups (20 seconds)
rest 10 seconds
3. Crunches (20 seconds)
rest 10 seconds
4. High Knees (20 seconds)
rest 10 seconds

REPEAT 1 MORE TIME

Each session builds to more intensity – but anybody at any fitness level can to do them at the right pace – make sure that you always consult a doctor before doing any type of exercise activity.

If you have any questions – let me know on Twitter.

Follow me: @fitnessbyglenn

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