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The Koichi Protocol
Dr Izumi Tabata has been credited with inventing a training protocol for increasing cardio-vascular endurance and strength at the same time, the 20secs-On 10secs-OFF principle. Trying to perform as many reps as possible in those 20 secs.
What people don’t know is Dr Tabata was instructed by the Head Coach of the Japanese Speed Skating Team, Irisawa Koichi, to analyze the effectiveness of the training programme he already had in place and what through observation, proved extremely effective.
So maybe we should call it the Koichi Protocol?
Here are some workouts using the protocol. Please note that it's also incorrect to think that 'Tabata' is always and only 8 sets.
Some key points when using these workouts:
- We always favour single arm movements with the exception of the Deadlift, in these conditioning sessions.
- Unless otherwise stated, don’t alternate arms until the set is completed.
- The goal is to keep both the reps and the heart rate high. Choose a weight that allows that.
| #1 8 sets each; Double Unders Burpee to Target@15cm Half Get-up@24kg |
#2 8 sets each; Deadlift@100kg Slamball@9kg |
#2 16 sets each; GHD Sit-ups GHD Back extensions |
| #4 10 sets each; Wallball@9kg KBSwings@24kg |
#5 12 sets each; Hurt Terminal, for distance Toes to Bar |
#6 8 sets each; Push Press@24kg Power Clean@24kg Goblet Squat@24kg |
| #7 10 sets each; Farmers Carry Chin-ups Push-ups |
#8 10 sets each; Airdyne KBSwings@24kg Toes to Bar |
#9 8 sets each; Band Sprints Push-ups |
| #10 8 sets each; Row Box Jumps |
#11 10 sets each; Push Press@24kg Sit-ups GHD Back Extensions |
#12 10 sets each ‘the inducer’; Double Under Row Airdyne |
| #13 10 sets each; Toes to Bar Double Unders |
#14 8 sets each; Box Jumps Push-up Sit-up |
#15 10 sets each; KBSwing@24kg Push Press@24kg Goblet Squat@24kg |
| #16 10 sets each; Russian Twists Hollow Rocks Slamballs |
#17 8 sets each; Supine Hollow Rocks Burpee to Target@15cm |
#18 8 sets each; Deadlift@100kg Hollow Rocks KBSwing@24kg |
| #19 10 sets each; Jumping Goblet Squat@24kg Snatch@24kg |
#20 10 sets each; Airdyne Push Press@24kg |
#21 10 sets each; Double Under Snatch@24kg Sit-ups |
Darren Coughlan
Strength & Conditioning Coach
Give’m Cold Steel and Crossfit Newcastle
Givemcoldsteel.com