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  1. #1
    Imrahil56 is offline Senior Member
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    Default Sledge hammer training - Tabata?

    Has anyone tried the tabata protocol with it? I'm going to buy a sledge hammer this weekend so that I'll have a use for my giant tire over the winter. But, I have not found any useful training tips on how to best go about training with it.

  2. #2
    ctfoster84 is offline Senior Member
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    Default

    Theres a good article here RossTraining.com

  3. #3
    greg57 is offline Senior Member
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    This thread will go much more smoothly if we just drop the T-word and replace it with 20-10 intervals.

    I use 15/15 with my sledge and get in 11 reps per set. Actually it isn't a strict paced 15/15, I just start at the top and middle of every minute and do my 11. If I hurry it may be 13/17 or I could slow down as far as 18/12 of course going slow robs you of "break time" I typically do this for 440 reps in 20 minutes and wear work gloves to avoid blisters, good times. At 20/10 I don't think I would last to make 200 reps.

  4. #4
    Imrahil56 is offline Senior Member
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    Default

    Quote Originally Posted by greg57 View Post
    This thread will go much more smoothly if we just drop the T-word and replace it with 20-10 intervals.

    I use 15/15 with my sledge and get in 11 reps per set. Actually it isn't a strict paced 15/15, I just start at the top and middle of every minute and do my 11. If I hurry it may be 13/17 or I could slow down as far as 18/12 of course going slow robs you of "break time" I typically do this for 440 reps in 20 minutes and wear work gloves to avoid blisters, good times. At 20/10 I don't think I would last to make 200 reps.

    Wow, that is impressive work.

  5. #5
    shmathews is offline Senior Member
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    I have done Tabata intervals (yes, I know, it's not really Tabata unless you are on a bike and Izumi himself is standing in front of you with his clipboard- but people understand that when you say Tabata, you mean 8 rounds of 20:10 all out effort) with a sledgehammer. I found that my grip gave out before my legs and back. It did not really give me the cardio effect I wanted, because I could not hold on to the hammer.
    Shmathews

    "Remember too, that I seek neither your approval nor to influence you towards my way of thinking."-- Bruce Lee, [I]Liberate Yourself from Classical Karate[/I]

  6. #6
    x-mullet is offline Member
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    I second the rosstraining advice. I usually curcuit my sledge with other stuff like sledge/swing/burpee type stuff, just adgust your times a little according to the exercise, keeps it fresh.

  7. #7
    Oldboy is offline Senior Member
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    Try 100-200 strikes as fast as you can. It's a real smoker and great when time is a pinch. I also would mix sledge work with snatches, that way you are training on projecting force up, and down.

    Adam Glass had some thoughts on a thread about this. Get stronger in the reverse movement and you'll get stronger in the regular movement. Another workout I enjoy, I dubbed "Heavy Metal".

    10-9-8-7-6-5-4-3-2-1 of

    Sledge Strikes Left, then right
    Snatches left, then right

    So 10 reps of everything, then 9, then 8 and so forth. Also have some good tunes playing, I like "The Sword" for this one.
    Raw Power, More than Soul

  8. #8
    scilla is offline Senior Member
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    This is one of my favourite outdoor circuits:
    Swings- light jog for recovery - sledgehammer swings - light jog for recovery. Repeat.

  9. #9
    Adam T Glass, RKC is offline Senior Member
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    Quote Originally Posted by greg57 View Post
    This thread will go much more smoothly if we just drop the T-word and replace it with 20-10 intervals.

    I use 15/15 with my sledge and get in 11 reps per set. Actually it isn't a strict paced 15/15, I just start at the top and middle of every minute and do my 11. If I hurry it may be 13/17 or I could slow down as far as 18/12 of course going slow robs you of "break time" I typically do this for 440 reps in 20 minutes and wear work gloves to avoid blisters, good times. At 20/10 I don't think I would last to make 200 reps.
    Greg

    You can run a cMV02 test and determine exactly how many strikes to take- eliminate the guess work and you will improve even faster.

  10. #10
    greg57 is offline Senior Member
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    Thanks Adam, I never considered that since the rep counts are higher and it is a bit of apples vs oranges. I am trying to figure out what a cadance test would look like for higher reps of sledgehammering. Given my test returns the number I have been using- 11 it may look like this:

    minute one 20
    minute two 24
    minute three 28
    minute four 32
    minute five 36
    all out 44

    Does that look off to you?

    Also since I have your attention on the topic, I am wondering about your opinions on sledgehammer selection and technique, I am of the opinion that on overly heavy hammer should not be used because the focus should be on the downward smash, rather than picking the darn thing up. I am currently using a 10lb er'. On most reps I can really use the bounce off the tire to get the sledge most of the way back up, so all I have to do is "reload" for the next smash. My tire is a semi tire and not a tractor tire, so I dunno maybe it is extra bouncy or something. I'd love to hear your opinion of this technique.
    Last edited by greg57; 11-06-2009 at 05:59 AM.

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