Conditioning for Striking

Looking for a great way to spice up your conditioning work and make it more martial arts specific at the same time? Give this workout a try! What you will need – wave bag, double-end bag, heavy bag lying on the ground (you can make substitutions as needed). 

There is no real set/rep scheme for this workout. Just perform three 5-minute rounds, or five 3-minute rounds, depending on your level of conditioning, with 60 seconds of active recovery in between.

You are free to move from one piece of equipment to the next and back, as you like. Spend as much or as little time with each. The goal is continuous movement. Use any strike or kick you like on any and all of the stations. The heavy bag lying on the ground provides not only a way to practice choking, striking and kicking on the ground, but an obstacle to leap over, roll over, and maneuver around while working the other bags. If you get stuck and don’t know what to do next, do body-weight squats or jumping jacks until you figure it out. Don’t try to think so much! If you get stuck again, do push-ups. Be creative. Have fun!

Notes: Make sure you warm-up with brief joint mobility session prior to the workout.

Jon

Jon Haas, "The Warrior Coach" has been training in Bujinkan Budo Taijutsu for more than 25 years and is currently ranked as a Kudan (9th degree black belt) under Jack Hoban Shihan. He has also trained in Okinawan Karate, Tae Kwon Do, Russian Systema, BJJ, Krav Maga, as well as Internal Martial Arts of Yiquan and Aiki.He is a certified Underground Strength Coach-Level 2, a certified Personal Trainer as well as founder of Warrior Fitness Training Systems. In 2008, Jon wrote the book, Warrior Fitness: Conditioning for Martial Arts, and since then has created numerous other online training and coaching programs helping people around the world become the strongest, most capable versions of themselves!

More Posts - Website