Conditioning Ideas

Can anyone give me some ideas for conditioning? Basically I am after ideas that can be done in my garage which is tiny! the space I have to train is about 7'x6'. I have been coming up with some ideas, and usually I just go outside but I wanted a few more options/ideas for inside.

I have oly bar and weights, squat rack, couple of bands, 4k & 2k med balls, 8k KB, DB handles, a box for jumping on or over! a sledge hammer, trampoline, a spin bike (didn't realise I had so much stuff lol). The only other problem is it has a low ceiling so I can't use some of this stuff and most overhead stuff is no good especially when I put weight on the bar. (I can do complexes with just the bar which is okay and I mainly do that anyway)

Thank you

double double tabata so 40s work 20s rest

40s spin power sprint
20s rest
40s barbell clean thruster hybrid
20s rest
40s spin power sprint
20s rest
40s barbell clean thruster hybrid
20s rest
40s spin power sprint
20s rest
40s barbell clean thruster hybrid
20s rest
40s spin power sprint
20s rest
40s barbell clean thruster hybrid
20s rest

1 min off

40s spin power sprint
20s rest
40s barbell clean thruster hybrid
20s rest
40s spin power sprint
20s rest
40s barbell clean thruster hybrid
20s rest
40s spin power sprint
20s rest
40s barbell clean thruster hybrid
20s rest
40s spin power sprint
20s rest
40s barbell clean thruster hybrid
20s rest

if that doesnt fuck you up I'll arm bar you

Thanks I will give it a go.

A Tabata protocol is a very high intensity anaerobic interval program that involves eight rounds of 20 second work periods at 170% of your VO2 max with a negative recovery period of 10 seconds. The ratio of 2:1 (work/rest) was proven to be the optimal structure for advanced individuals. I can imagine simply doubling this will provide a very difficult challange, but is it truly effective? Can you work at such high intensities for double the proven time and maintain efficiency?

The best way that we employ a variation to the work to rest ratio is:

Beginner: 10 seconds work, 20 seconds recovery
Intermediate: 15 seconds work, 15 seconds recover
Advanced: 20 seconds work, 10 seconds recovery

Also consider complexes and medley conditioning.

Thank you for your reply

I have done tabata before, not for a while though so this might be a good place to start. I love complexes, again, not done them for a while. I think because I am restricted in my little garage!! What sort of things would you do for a medley then?

Utilising the equipment you have, try working for time, but experiment. Try 15 seconds on and 15 seconds off and perform multiple rounds with different pieces of equipment. For example, an MMA fighter competing in five-minute rounds may use four exercises in a circuit and perform multiple rounds until the five-minute period is up.

Example #1
15 seconds, Box Jump
15 seconds, rest
15 seconds, Med Ball Push Ups
15 seconds, rest
15 seconds, sledgehammer or medicine ball chops
15 seconds, rest
15 seconds, kettlebell swing
15 seconds, rest

Keep working through the medley until the five-minute period is up. Repeat as required.

You may have a small workout space, but investing in some more equipment to maximise your options may be a good idea. We are big fans of sandbag training. You can go DIY with an army duffel bag and rubble sacks. This works, but only for a while. They are not as durable as you would expect. We recomend Ironmind's kit. It is around £50 from Pullum Sports. I bought my first one 4 years ago. It is still going, even with loads in excess of 250lbs. Also consider some heavier KB to develop into.