ESC - Strength training, group fitness, personal training


Eastside Strength & Conditioning offers group training and workouts as well as individualized personal training services for all fitness and experience levels. 

Established in 2005, ESC is located in downtown Bellevue, Washington, just off Interstate 405.

Tabata squat / jump rope

Tabata interval: 20 seconds of high-intensity, max-effort work; 10 seconds of rest; repeat for 8 cycles.

We apply the Tabata interval to movements of greater function than the one initially used to conceive this protocol. We prefer using the 20/10 interval for squats, pull-ups, sit-ups, push-ups, and rowing (big hip-drive and push/pull variants) versus the stationary cycling (spinning legs in a circle) that Dr. Izumi Tabata used in his original study.

The capacity and mental toughness required to hold high, consistent numbers throughout the protocol demands everything a hard-charging athlete has to offer.

First the squats.

Our evening crew recently got a Tabata squat dose followed immediately with 4 minutes of jump rope. The inability to extend (jump) out of the gate for the rope jumping was quite amusing for everyone. Try it--you'll see what we mean.

Then the jumping.

Links with more info:
Video from
Clarence Bass on the Tabata protocol
Journal of the American College of Sports Medicine on the Tabata protocol