Frag Out! Magazine

In the club, except of WOD, we also execute trainings following Tabata's protocol and Jaw Breaker protocol. Tabata workout consist of strength-endurance interval executed in 2:1 ratio (20 seconds workout, 10 seconds break) During the training eight exercises, four series each are executed. Jaw Breaker are strength – endurance circuits consisting of 4-6 exercises, executing 30-60 seconds each, dependent on individual proficiency level – training created for Special Operation Forces soldiers. When we have opened the club we have tried to create a place where we would like to train ourselves. Our long terms goals are working on ourselves, overcoming weakness and limitations, complex preparation for combat on various levels. Therefore, except of strength-endurance trainings we are involved boxing training and additional instructions, for example in the use of telescopic baton. Completing this activities is shooting training provided by highly experienced instructors taking place outside the club at the shooting range. War-sztat, according to its Polish dictionary definition, is a place with whole set of tools to complete a particular job. The same applies to our club: the range of available tools begins with jump rope and ends with firearms. In dyadic name there is no coincidence: First part refers to Warsaw City. A graffiti at one of the walls in the club feature Warsaw Uprising Museum tower with Fighting Poland (PW from Polska Walczaca aka The Anchor) symbol against a background of the capital. This is window to the city, that never kneel symbol. remembrance of this give us power to succeed. TabaTa Tabata's workout consists of strength-endurance interval executed in 2:1 ratio (20 seconds workout, 10 seconds break) During the training's regime eight exercises, four series of each are executed. In 1996 Izumi Tabata has proven, that this training construction is more efficient that traditional interval training. Those who train with Tabata's protocol for six weeks improve their maximum aerobic capa- bilities approximately 14%, and the anaerobic by 28%. With such results Tabata's Protocol was hailed as an extraordinary feat, due to the fact that none of the other training systems improve both of those parameters. Training also helps with fast fat burning. After short, but very intensive exercises we can observe "after burn" effect. It means that 48 hours after the training body fat is burning. Proprietary training drills, which were created and dedicated for "specials". "Jaw breaker" - endur- ance circuits consisting of 4-6 exercises, executing 30-60 seconds each, dependent on individual profi- ciency level. example Training: First circut – 30 seconds for each exercise. - 60 m shuttle run - Death lift (100% of your body weight) - 8 reps - Sit ups (start arms straight on the floor behind the head, stop, after the sit up hands straight, on the floor in front of us) 10 reps - Kettle bell swing – 12 reps - Jumps on the ply metric platform – 10 reps - Burpees – 10 reps Next repetitions extends to 40, 50, 60 seconds for each above mentioned exercise, extending simulta- neously the rest time. However we aim at conduct four circuts in 30 seconds time limit for each exercise. As fast we execute the exercise, we will rest longer. For example if we execute shuttle run in 25 sec we will have 5 sec for rest. In real world that is the time for move to the other task. If next exercise (dead lift) will take us 10 seconds we will have 20 seconds rest and so on. www.fragoutmag.com

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