Medicine ball slams, and other exercises of that ilk

[MrMatt]

I recently started doing tabatas, and am enjoying them greatly. I started with Kettlebell Swings, and yesterday did some medicine ball slams. I'm looking for ideas for other exercises I can do for GPP or tabata work. Can someone help me out?

 

[katank]

Pushups, pullups, squats, situps, burpees, DB push presses, DB Snatches, KB Sumo Deadlift High pulls etc. All of which can push one's limits pretty quick. Tabata's awesome for GPP.

Sky's the limit when it comes to tabatas. Only thing is possibly stay away from long stroke rate exercises which you can't cycle quickly like C+Js. It can feel a bit pointless if you only get 5 of these exercises within the 20s if you're doing a 20s on, 10s off type of gig.

 

[SociallyChallenged]

If you like those exercises, you can try some others that CrossFit utilizes: wall balls, KB snatches, KB cleans, KB clean and press, farmer walks, overhead walks, overhead lunges, double unders, etc. Check out CF's exercise page if you want more - http://www.crossfit.com/cf-info/excercise.html.

 

[MrMatt]

Thanks SC!

 

[brikis98]

Tabata intervals can be done with almost any exercise: running, rowing, swimming, biking, burpees, pull-ups, squats, push-ups, sit-ups, kb swings, kb snatches, lunges, double-unders, box jumps and so on.

However, remember that "general" is a key part of GPP. Tabata intervals produce some anaerobic and aerobic improvements, but they are not very general. To really build GPP you need to train a much wider range of modalities: limit strength (1RM squat), limit power (1RM snatch), short duration (40 yard dash), middle duration (800m run), long duration (10k run), intervals (tabata), agility/coordination (double-unders, gymnastics), and so on. If you're really interested in GPP, check out Crossfit.

 

[SociallyChallenged]

Thanks SC!

Sure thing, man. Glad to see you checking other exercises out. It's always fun to try new stuff, especially if it's just another way to kick your ass and come out better afterward.

 

[gar655]

I think true Tabata intervals work best with aerobic exercises like running, rowing, cycling or swimming.

Doing body weight or weighted exercises kind of limit the number of reps in 20 seconds because of the time it takes to perform the range of motion.

Not saying it doesn't work, just that Tabatas are designed more for the activities I mentioned.

Gene

 

[SociallyChallenged]

I think true Tabata intervals work best with aerobic exercises like running, rowing, cycling or swimming.

Doing body weight or weighted exercises kind of limit the number of reps in 20 seconds because of the time it takes to perform the range of motion.

Not saying it doesn't work, just that Tabatas are designed more for the activities I mentioned.

Gene

Tabatas are designed for whatever activity has a quick turnover. Considering many athletes can get 20 pushups per 20sec, I'd say that's quite an effective workout. Even if you don't feel they qualify as Tabatas due to your personal preference, by definition, these exercises are still Tabata-worthy.

 

[MrMatt]

I think true Tabata intervals work best with aerobic exercises like running, rowing, cycling or swimming.

Doing body weight or weighted exercises kind of limit the number of reps in 20 seconds because of the time it takes to perform the range of motion.

Not saying it doesn't work, just that Tabatas are designed more for the activities I mentioned.

Gene

eh....I was averaging about 15 slams per 20 second period. The ball bounced up so high I just grabbed it and slammed it down again.

 

[HN]

eh....I was averaging about 15 slams per 20 second period. The ball bounced up so high I just grabbed it and slammed it down again.

are you throwing it down from a standing position or actually slamming it down like this: http://www.youtube.com/watch?v=pc7cOUOGj6w

 

[SociallyChallenged]

eh....I was averaging about 15 slams per 20 second period. The ball bounced up so high I just grabbed it and slammed it down again.

Lol, you should try it with a softer ball or a ball filled with sand. They don't bounce very much so you have to slam it really hard to catch it.

 

[VulgarDisplay]

Just keep an eye of the medicine ball because I've seen them crack in half and go flying. Protect your goods.