TABATA TRAINING PROTOCOL
Sifu Dino’s training tip of the month
Tabata Protocol training is named after it's Izumi Tabata, Ph.D., who did research at Japan's National Institute of Fitness and Sports. The actual creator of the workout was a coach of a Japanese speed-skating team, but the protocol was refined after research by Tabata affirmed the aerobic and anaerobic benefits of the interval training.
It was simple enough for the team: 20 seconds of full effort skating followed by 10 seconds of full rest repeated 8 times. The entire session is meant to last 14 minutes including 5 minutes of warm up and 5 minutes of active cool down.
Tabata helped prove that just 4 minutes of this extremely intense training would promote stronger cardiovascular fitness and anaerobic performance.
EXAMPLE: Tabata Punching Protocol: 2 punch combinations on the punching bag
- Hit the bag continuously (Jab - Cross) for 20 seconds
- Rest 10 seconds
- Repeat for a total of 8 sets
* This example can be used for bodyweight squats, pushups, kicks. Be creative. Your imagination is the only limitation here.
** It would be a definite advantage if you purchase an interval timer to facilitate in your training.
Have fun!
SOLID FOUNDATIONS: Footwork, Balance and Mobility
By Adam Nesrallah
Let’s begin our discussion of foundations with a true discussion on the foundation of combat: footwork, balance and mobility.
The most essential tenet of effective self-defense is to be aware of threats, and to avoid the same. In a situation where total avoidance is impossible, physical mobility is necessary to remove you from harm’s way and gain the tactical advantage over your attacker. Physical mobility is actualized through effective, fast, balanced footwork.
UCS stresses footwork that is realistic and balanced. By maintaining proper foot spacing, moving your feet in the correct order and maintaining balance, you are able to move quickly, with depth, and into positions that disadvantage you opponent.
The basics of footwork comprise the following:
- Maintaining a natural foot spacing at rest and in motion
- Re-establishing foot spacing after rapid motion such as closing or kicking
- Maintaining a 50 / 50 weight distribution between the feet
- Always moving the foot closest to the intended direction first
- Staying on the balls of the feet
- Never bringing the feet parallel, into a T-step, or crossing the legs
Footwork-based mobility includes the ability to move in the following ways:
- Forward and backward
- Right and left
- Around an opponent and to the outside of multiple attackers
- Angularly forward and backward
- Circling off the line of attack, initiated by the front or rear leg
- Depth lunging forward and back
- Sudden leaps backward, as if defending against a knife slash
As you can well see, footwork in itself is a complete science. Effective footwork includes reliance on many physical and psychological attributes:
- Leg strength, speed and explosive power
- Lag time and reaction speed
- Anticipation
- and others…
Practice footwork often and with intensity. It will pay dividends in sparring, scenario training, multiple opponent attacks, weapons drills and all facets of training. I encourage you to develop a leg training routine that stresses explosive movement in different directions, over obstacles, around obstacles, which employs jumping and lunging and taxes your sense of balance.
If your opponent can’t reach you, he can’t hit you.
Next time: centerline control and de-escalation stance.
UPCOMING EVENTS
Stickfighting Program: Learn modern, street-effective stickfighting revolutionized from Kali concepts and techniques. The Eskrima program allows students to develop a full range of combat traits in the aresa of footwork/mobility, coordination, dexterity and more. Glebe Fitness, Date TBA
Firearm Disarming Course: develop practical techniques and tactics used to defend against firearm attacks. Emphasis is placed on situational awareness, defensive stances and respect for the weapon. Plastic firearms are provided for training purposes. Date/Location TBA
New School: UCS will be teaming up with the South East Asian Arts Academy (SEAAA). This new partnership will bring a combination of reality based combat training and traditional Cambodian fighting/performance arts to students. Date/Location TBA
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