Thanks for yours. I looked into Tabata training last year. It looks brutal, and enticing. To get a full aerobic workout in four minutes is almost unbelieveable. I have heard that it is more like a 10-12 minute window into hell. I know it can be done with legs (ie:sprints) or upper body (ie: rowing machine). But I wonder if I could train one of the aerobic machines to do it. Certainly, it could be done on the eliptical on the manual setting, or on the stair machine as well, again on manual. Doing it with the treadmill may require a fair amount of coordination that I may not have a few minutes into it. And since it is self-powered, bad things might happen if it was going too fast for my feet and brain. I will experiment with the machines available to me an report back. Would appreciate any others who have used Tabata in their skiing workout routine.
As for my leg rountine, it is a work in progress. I am doing front squats in a Smith frame while balancing on the flat side of a Bosu ball. It does not take much weight to burn up the quads, given the balance element. I tried doing these in a cage with a 45lb bar, but could not get the balance right. And racking the bar was a problem on the Bosu. The calfs I do on a sled - alternating toes straight, then supinate, then pronate. The hams are on a machine (reverse curl). Upper quads (hip stablilizers?) I either do in a frame by elevating both legs simultaneously as in an iron cross, or I do them on the ground by hooking up a belt to my lower thigh and lifting it, under load, as if marching. I rather like this better than the other technique because it takes the abs out of it and is more isolated. Finally, I am trying this exercise I saw an Olympic skier do. You straddle a large exercise ball - like a full bosu, put your feet about half way down it and SQUEEZE your feet into it, all the while trying to maintain balance. I have only done this once, and do it over a frame where you do triceps because I am not strong enough or balanced enough yet to hold my own weight. I saw this guy get into an unsupported tuck doing this. Damn, those are some strong adductors!
Anyway, that is the routine I am doing now - subject to change as always.
Again, thanks for reminding me about the four minute Tabata blitz. That would leave 16 extra minutes to enjoy the nausea.