Top 7 Exercises for Warriors

Here is the list I put together of my Top 7 Exercises for Warrior Training.  Not that these are the ONLY exercises you should do or would ever need but, if I were forced to narrow down my selection to my top 7, these would be my picks.

The great thing about this list is that if you were to just do these 7 exercises combined into a progressive training program, you would get amazing results of strength building, metabolic conditioning, fat loss, and endurance.  The side benefits would also include greater core strength, agility, and coordination.  So go forth and add these to your training program!

 

1. Clubbell Mills / Reverse Mills

2. Jumping

Burpee 4

Any type of jumping is not only excellent conditioning for explosive strength, but also mandatory for a warrior.  You must be able to leap out the way of a sword strike or over an obstacle!  So, whether it’s box jumps, tire jumps, broad jumps, lateral jumps, etc, they are all important and necessary training.

3. Pull-ups

Warriors need pulling strength.  Get on the bar, the rope, the tree branch, or even the monkey bars at the local playground and start pulling!  Change up your grip each set.

4. Push-ups

Most people consider push-ups a basic exercise and only know a handful of variations.  I consider push-ups an amazing developer of whole body strength, coordination, and agility with almost limitless variations – ask my clients! 🙂

5. Tire Flips

Whole body strength and power plus the added satisfaction of flipping a 400 lb tire.  Simply badass!

6. Ground up lift

This can be any lift from the ground up to overhead.  Use a barbell, dumbbells, kettlebell, sandbag, keg, small child, whatever!  Clean and press it.  Snatch it.  Jerk it. Turkish Get Up it!  Just lift it!

7. Sledge hammer swings

 

These are simply awesome for conditioning, developing striking power, and super-transferable nonstop core power.  Plus they are fun as hell and great for stress relief after a bad day!

Bonus exercise – KB Swings

You are your weakest link!  For most people their posterior chain is a weak area on the body.  This exercise will fix it.  Oh yeah, if you still think you need to do more cardio, try banging out a few hundred reps of these bad boys!

 

What exercises would you include as part of your top 7?  Drop a comment below!

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Jon

Jon Haas is a certified Underground Strength Coach -Level 2, an ACE and FMS certified Personal Trainer, and has been involved in the martial arts for over 30 years. He has been training in the Budo Taijutsu warrior arts of the Bujinkan for more than 25 years and is currently ranked as a Kudan (9th degree black belt) under Jack Hoban Shidoshi. He is the founder of Warrior Fitness Training Systems and author of the book, Warrior Fitness: Conditioning for Martial Arts, as well as numerous other online training programs.

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About The Author

Jon

Jon Haas is a certified Underground Strength Coach -Level 2, an ACE and FMS certified Personal Trainer, and has been involved in the martial arts for over 30 years. He has been training in the Budo Taijutsu warrior arts of the Bujinkan for more than 25 years and is currently ranked as a Kudan (9th degree black belt) under Jack Hoban Shidoshi. He is the founder of Warrior Fitness Training Systems and author of the book, Warrior Fitness: Conditioning for Martial Arts, as well as numerous other online training programs.

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