Topic: WOD 05-29-09

[artworkshop1972]

I'm new to parkour specific training, and the tabata workout (with some slight modifications) was the closest to how I current train.  I modified it a bit:

20-seconds on / 15-seconds rest, 5 sets of each in the following order:
* pullups
* squats (prisoner squats)
* pushups
* situps

For squats and situps, I had no issues; I will speed up the squats to make it more challenging, and will try L-sits instead of crunches.

For pullups and pushups, I was mush by set 3.  Getting 1 pullup or 5 pushups was a struggle.

How does one get better at tabata's?  Do you decrease the # of sets until you can complete, say 2 sets of 20-seconds, and then add the 3rd set?  Or perhaps you increase the rest to 30-seconds and try to get to 8-sets?

Finally, does order matter?  Should I have done this in the order given (squats, pushups, situps, pullups), or is mixing it up the best way?

Suggestions?

Thanks,

Chris

[Steven Low]

You can work at increasing your reps by something like grease the groove

Or you can do just do more of whatever that is. So do a tabata every other day for the one you are weak at or something.

Order matters in that the exercise you do first will get the most energy. So if you want a better workout then put the one you're better at in front. If you want to improve your bad ones then put those in front

[artworkshop1972]

Thanks Steve, let me double check understanding of "grease the groove".

To be brief:  low reps, high sets, multiple times a day
(http://talkback.stomp.com.sg/forums/showthread.php?t=10779)

So then I would consider doing a modified version of WOD 05-22-09, where I do, say, 1 pull-up every minute for 10 minutes ... AM, noon, PM, and then work up to more?

Or, as you suggested, do specific tabata training until I am pull-up master.

Thanks,  Chris

[Steven Low]

Yup, that's it.

In general if you're doing like pushups or something you can you do 20 then do about 60-80% of your max which is 12-16 (your preference for # of reps) and then do it every hour throughout the day for like 6-12 times or so.

GTG gives a very quick adaptation, and therefore after a week or two you want to retest your max and then increase the number of reps accordingly