In Studio 831 cross training classes, Paige often uses Tabata
sequences of Plyometric exercises. What the heck does that mean? Here are two
articles I wrote on those topics, if you wade through them there is a fun video
that also shows what is taught in Studio 831 classes…

Plyometrics

Plyometrics is the name for a type of exercise developed to increase a group
of muscles power to generate a large amount of force quickly. It may be used,
for example, to improve the throwing power of a football quarterback or the
effectiveness of a boxer's punch. Unlike traditional strength training exercises,
plyometric exercises are performed quickly and explosively. The most common
plyometric exercises include hops, jumps and bounding movements. One popular
plyometric exercise is jumping off a box and rebounding off the floor back onto
the box. Another is the clap push-up. Plyometric training exploits the muscles'
cycle of lengthening and shortening to increase muscle power. Plyometric exercises
start with a rapid stretch of a muscle (the eccentric phase) followed by a rapid
shortening of the same muscle (the concentric phase).

Plyometrics can be traced to Russia approximately 40 years ago when it was
developed for the Russian Olympic team. Dr. Yuri Verkhoshansky is credited with
creating the principle, which at the time was known as "shock training". While
observing athletes, he realized that they had more strength and power coming
out of a higher altitude landing when their muscles were stretched as opposed
to a normal jump. The word plyometric comes from the Latin "plyo" and "metrics"
meaning "measurable increases", because his studies with elite athletes showed
measurable increases using the technique. There are thousands of plyometric
exercises, ranging from low intensity leg hops to high intensity drills such
as box jumps, frog leaps, and burpies. Although these are typically associated
with plyometric training for the adult athlete, common games and activities
such as hop-scotch, jumping rope and jumping jacks can also be characterized
as plyometrics because every time the feet make contact with the ground the
quadriceps are subjected to the stretch-shortening cycle. In fact, plyometrics
are a natural part of many movements, as evidenced by the leaping, hopping and
skipping seen when children play.

Plyometrics (and any impact exercise) can cause injury if you don't warm up
first and follow prudent safety precautions. The force generated during these
moves requires that athletes use them carefully and with proper training. They
should only be attempted if you already have good levels of strength, flexibility,
and balance. A safe and effective plyometric program stresses quality, not quantity.
Safe landing techniques, such as landing from toe to heel from a vertical jump,
and using the entire foot as a rocker to dissipate landing forces over a greater
surface area are important to reduce impact forces. In addition, visualization
cues, such as picturing oneself landing "light as a feather" and "recoiling
like a spring" after impact promotes low-impact landings. When landing it is
important to avoid excessive side-to-side motion at the knee. Landing forces
can be absorbed through the knee musculature (quadriceps, hamstrings, and calf
muscle) more effectively when the knee is bending primarily in only one plane
of motion. Due to the potential for injury and numerous different types of plyometrics
available, it is advisable to work with a physical fitness trainer if you plan
to use them in your training.

Tabata Anything - Four minutes to Pain and Gain

The Tabata workout is a modern high-intensity training regimen that produces
remarkable results. A Tabata workout is an interval training cycle consisting
of 20 seconds of maximum intensity exercise, followed by 10 seconds of rest.
This cycle is repeated 8 times (for a total of 4-minutes).

Credit for this simple but powerful training method belongs to its namesake,
Dr. Izumi Tabata and a team of researchers from the National Institute of Fitness
and Sports in Tokyo, Japan. Their groundbreaking 1996 study, published in the
journal Medicine and Science in Sports & Exercise, provided documented evidence
concerning the dramatic physiological benefits of high-intensity intermittent
training. After just 6 weeks of testing, Dr. Tabata noted a 28% increase in
anaerobic capacity in his subjects, along with a 14% increase in V02Max. (Maximum
oxygen consumption). These results were witnessed in already physically fit
athletes. The conclusion was that just four minutes of Tabata interval training
can do more to boost aerobic and anaerobic capacity than a full hour of endurance
exercise.

Although Dr. Tabata used a mechanically braked cycle ergometer, you can apply
this protocol to almost any exercise. For example, a basic Tabata workout can
be performed with sit-ups. The more muscles used the better, so use full knees-bent
sit-ups. Sit-up non-stop for 20-second intervals, followed by 10 seconds of
rest. Repeat for a total of 8 cycles. Your first reaction might be, "How effective
can just 4 minutes of exercise?" Let me answer this question for you… VERY EFFECTIVE!
You will be amazed at how intense 4 minutes of exercise will feel. These intervals
will tax both your aerobic and anaerobic energy systems. To be clear, this isn't
"eight sets of eight," although the goal of doing eight reps in each of the
20-second clusters is about right. Instead it's "as many punches or reps as
I can get in" during the twenty seconds, followed by ten seconds rest.

It helps to be able to see a wall clock with a second hand during your four
minutes of fun. Stop at twenty seconds, rest ten seconds, and go again. Watching
the clock seems to help with the focus. Here is a longer Tabata workout sample.
This workout will consist of 4 separate Tabata Intervals, each consisting of
4 minutes. The total workout will last 16 minutes. Always begin with a moderate
warm-up and cool down session. If you aren't in good shape, check with a doctor
before trying.

• Jump Rope


• Pushups


• Squats


• Chin-ups or Pull-ups

Note the 10-second rest periods in the Tabata workout are important, both physically
and mentally. Not only do they allow partial recovery, they also provide psychological
relief. Switching back and forth from work to rest makes the workout go quickly.
Plus, it allows you to train at a higher level of intensity, which is really
what intervals are all about.

Another great Tabata exercise is the "squat thruster." The squat thruster is
one of the great lifts being made popular by organizations such as CrossFit.
Take two dumbbells and hold them at shoulder height. Squat down, pushing your
rear-end back, keeping the dumbbells on the shoulders. As you rise up, press
the bells to the overhead lockout position. You can either press as you rise
or use the momentum to help "kick" the bells overhead. Keep your weight in your
heals and go light! A 35 pound dumbbell in each hand is a very difficult thruster
workout!

Pretty much any form of cardiovascular exercise that uses a large number of
muscles can be tailored to fit Tabata interval workouts, so feel free to be
creative. In addition to the exercises mentioned above, use them with burpees,
sprints, a jump rope, heavy bag, treadmill or rowing machine. Lessen the likelihood
of injury by choosing a rate of intensity suited to your level of conditioning
- be conservative. Incorporate variety into your Tabata workouts. A few sessions
per week will offer plenty of intensity.

Cross Training in Action - Video

Here is a fun video on cross training ….

http://video.google.com/videoplay?docid=2184430533833427570&q=mariko+takahashi&hl=en