Warrior Fitness Workout of the Week #2

February 25, 2010

Commando Pull-Ups

This week’s conditioning workout will push your anaerobic threshold to the max. Endurance is defined as the ability to resist fatigue – how resistant are you?

10 Commando Pull-ups (switch grip every 5)
10 Burpees
10 Lateral Jumps (jump over medicine ball or other small obstacle)
10 Fudo-ken (fist) Push-ups

Complete 5 rounds as fast as possible with good form. Rest 1 minute between rounds.

How Do I Do a Burpee?

Burpees are a great, whole-body conditioning exercise that will really challenge your cardiovascular fitness.

Begin in a standing position. Drop down to a squat on the balls of your feet. Place your hands down in front of you and jump your legs back to the lowered portion of a push-up. Jump your legs back to the ball of foot squat, then leap into the air as high as possible. Repeat rapidly!

Burpees -Squat down from standing

Burpees - Jump back to push-up

Burpees - Leap as high as possible!

Modifying Your Workout

Conditioning workouts are supposed to suck. No doubt about it! They push your body to its limits and increase mental toughness. However, they should be approached incrementally, especially if you are not used to them. In this particular workout, I’d recommend that beginners cut the volume of repetitions in half. If you still find you are struggling, increase the rest period between rounds up to 2-3 minutes rather than the prescribed 60 seconds. Additionally, you may perform 3 rounds to start instead of 5. As you gain confidence and begin getting stronger, you can increase the number of repetitions and rounds, and decrease the rest periods. Change one variable at a time so you are not forcing your body to adjust too rapidly. Remember, injury is not the goal!

For more information on the Warrior Fitness Workouts of the Week, please see our User Guide here.

Want to know more? Check out Warrior Fitness: Conditioning for Martial Arts!

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!