What's going on, contenders!
I know you want speed.
You feel the Need For Speed!
There's no secret really.
To be fast you have to train fast.
And today we're gonna do just that with a Tabata set.
The other benefit is that we're gonna build stamina while we're at it.
Now look, a real Tabata set is an all-out sprint effort.
It's not just doing an exercise for 20 seconds with a 10-second rest.
When you do this set today,
I want you to look like a Tasmanian devil,
I want you to put Manny Pacquiao on notice
that you're the new speed demon in town.
So here's what we're gonna do,
20 seconds of an all-out shoeshine
followed by a 10-second rest,
that's one set.
Then 20 seconds of a full tilt running punchout with feet wide,
followed by a 10-second rest.
That's the second set.
We keep alternating between the two
until we get to a total of 8 sets, 4 sets of each.
If this is your first time pushing your speed to this level,
I'd recommend going at 80%.
Just to tune up your body.
For the rest of you, find your limit.
All right, contenders, let's get ready to start.
We're gonna start with shoeshine,
when the bell goes, you go as fast as you can.
Hold for 20 seconds.
♪ Energetic music ♪
(Bell dings) Ready, time in,
GO!
Roll it!
Feet wide, wider than the shoulder width.
Moving.
Quick,
Quick, quick,
Quick, quick, quick,
Quick, quick, quick, quick,
Quick, quick, quick, quick, quick!
Roll it, roll it, roll it!
♪ ♪
Be loose, breathing!
Fast and loose.
Nice.
(Bell dings) Time.
Okay, relax, breathe, next is running punchouts.
Punching straight out or even slightly up.
Feet wide.
♪ ♪
(Bell dings) And go!
Push it, push it, left-right, left-right!
Push it, work it!
Punch, punch, punch!
Nice, show me what you got!
Work it, work it, work it, push!
Feet fast, breathing.
Almost there, hang in!
♪ ♪
(Bell dings)
All right, relax yourself and breathe.
Nice work, this is gonna get harder.
But you can make it, you can do this.
Shoeshine coming up.
♪ ♪
(Bell dings) And go!
Roll it, fast!
Chin down, breathing, feet fast!
Loose!
Yeah, looking good, looking good.
Nice speed.
Work it, work it!
♪ ♪
A
Aa
Aaa
Aaaa
Aaaaa
Aaaaaa
Aaaaaaa
Aaaaaaaa
Aaaaaaaaa
Aaaaaaaaaa
Aaaaaaaaaaa
Aaaaaaaaaaan
Aaaaaaaaaaand
Aaaaaaaaaaand.
Aaaaaaaaaaand..
Aaaaaaaaaaand...
time!
All right, relax and breathe.
Running punchouts coming up.
♪ ♪
(Bell dings) Ready!
Go, go, go!
♪ ♪
Push, push, push!
Let the hands work, let the feet work.
Make sure you're breathing.
Stay loose.
♪ ♪
Excellent, excellent, keep it up!
Stay strong!
(Bell dings)
Time!
All right, we're halfway there.
This is when the lactic acid starts to build up, it gets tough.
Shoeshine coming up.
♪ ♪
Ready, roll it, roll it, roll it!
You've got to push through,
these next couple sets, will pass that way.
It's when it starts to get hard.
Now you're just pushing, just give it what you've got.
Whatever you've got, you work with that.
Nice, nice, nice! Roll it, roll it!
Speed!
Relaxation, loose!
Oh, all right, nice work!
Running punchouts coming up, make sure to relax and breathe.
Put your hands down, be loose.
(Bell dings) And go!
Go, go, go, go!
Running punchouts, push, push, push!
Left-right, left-right, left-right!
Make it count, make it count!
It's gonna count later.
Keep it up, keep it up.
♪ ♪
Excellent, excellent work, just hang in there!
Push, push, push, push!
(Bell dings) All right!
Okay, two more to go, now it's just mental.
We're just running on fumes, it's mental.
Mentally you're strong, you can do this.
Shoeshine coming up.
♪ ♪
(Bell dings) All right, go, go, go!
You've got this, you've got this!
It's all in your mind.
Roll the hands, roll the hands, be loose, breathing!
Let the feet go, left-right, left-right, left-right.
Good, you're looking good, keep it up!
♪ ♪
Not far now!
Only a few seconds to go, come on, hang in there!
Work it!
(Bell dings)
All right, amazing!
Okay, just one set left.
Running punchouts, that's it.
All this work is gonna pay out huge!
Push it out, this last set is coming up!
(Bell dings) Okay, go!
Go, go, go, go!
It's all on the line!
Work it, it's almost done!
Push, push, push, left-right, left-right!
Punchout, punchout, punchout!
Come on, 10 seconds left!
You can do this, you can hang in there.
Nice, nice, nice!
Work it, work it, work it!
Left-right, left-right!
Breathing!
(Bell dings) And time!
Excellent work, relax!
Pat yourself on the back, that was not easy!
Tabata is not easy.
Giving that full all-out effort,
these are gonna pay off huge.
These really have a benefit in your boxing,
when it comes to the speed, the stamina, mental conditioning, mental toughness.
It all integrates into your boxing.
Congrats on doing this Tabata set workout with me.
And if you keep doing this, sticking to it 2-3 times a week,
you're gonna see the benefits very soon.
Now hey, if you like that workout,
hit the like button, hit the subscribe button,
leave a comment below, tell me how it was for you,
hit those buttons!
Show me the love that I show you!
Thanks for watching, excellent training!
Peace.