Category Archives: Express Workouts

16 Minutes of Pure Torture

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Hope the catchy title got your attention!

Today we’re going to do a fun workout based on the Tabata Protocol.  If you are not familiar with Tabata, please check out the Warrior Fitness Tabata Primer found here, What’s Tabata You?

I highly suggest you warm up before doing this workout.  In fact, I insist on it.  What’s a good way to warm-up?  I’m glad you asked.  One of my favorite warm-ups is found here in my Morning Wake Up Routine.  Don’t let the fact that it says morning dissuade you.  It’s a quick, highly effective recharge/warm-up that can be used anytime of day.

Now, onto the workout.  Warmed up?  OK.  Here we go –

Remember, Tabata is 8 rounds of exercise, 20 seconds on, 10 seconds off, for a total of 4 minutes for each exercise.  Take one minute rest upon completion of each set of 8 rounds.

Exercise 1 – Bodyweight Squats

 1 minute Rest

Exercise 2 – Hindu Push-ups

 1 minute Rest

Exercise 3 – Sit Thrus

 1 minute Rest

Exercise 4 – Burpees

Out of breath?  Want to learn how to recover your breathing in between exercises and at the end of the conditioning session?  Check out the section on restoring breath in Evolve Your Breathing.

Enjoy!

Ukemi Flow Conditioning Workout

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This one is for all the martial artists out there –  I created the following ukemi conditioning workout for myself a few years ago to specifically target the transitions between my rolls and begin to unlock flow.  Additionally, it has the effect of really getting your heart pumping and makes a great workout!  Start out slowly and smoothly by practicing for the first few rounds.  Groove the movement and then begin to increase the speed.  Remember, you do yourself and your training a disservice if you rush through the movements simply to say you accomplished the workout.  Flow is not something you do, it’s something you allow – you have to be able to get out of your own way!  That being said, give this a try and let me know how it works for you.

Ukemi Flow

  1. Begin in Shizen No Kamae (natural stance), squat down to ball of foot squat
  2. Zenpo Kaiten (front roll) over the right shoulder
  3. Ushiro Kaiten (back roll)
  4. Stand up into Shizen No Kamae (natural stance), squat down to ball of foot squat
  5. Zenpo Kaiten (front roll) over the left shoulder
  6. Ushiro Kaiten (back roll)
  7. Stand up into Shizen No Kamae (natural stance)
  8. Yoko Nagare (side roll) with the leg crossing in front to the right
  9. Yoko Nagare (side roll) with the leg crossing in front to the left
  10. Stand up into Shizen No Kamae (natural stance)
  11. Zempo Ukemi (forward break fall)
  12. Stand up into Shizen No Kamae (natural stance)
  13. Yoko Nagare (side roll) with the leg crossing behind to the right
  14. Yoko Nagare (side roll) with the leg crossing behind to the left
  15. Stand up into Shizen No Kamae (natural stance) – repeat!

Start out with 4 rounds of 3 minutes each with a 1 minute break between rounds.  Use the minute break to get your breathing back under control and shake out the tension.  When this becomes easier, decrease the rest period to 30 seconds between rounds. Finally, try to perform the Ukemi Flow continuously for 12 minutes.  You can also adjust the difficulty level of the flow by adding directional leaps at the end of each roll.  Or, it can be made easier by performing it from kneeling in Seiza no Kamae instead of standing.

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

Got your own version of an ukemi-specific workout?  Please share with us in the comments section below!

Morning Wake Up Routine

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Ever have one of those mornings when you have to be up early for work or school, but simply can’t summon the energy to start your day?  This is a routine I have been using successfully for years to shake out the cobwebs and get me moving on the mornings when just a cup of coffee isn’t going to do it.  It’s not your fault, and bear that in mind – some people just aren’t morning people.
Back when I was travelling for weeks on end and putting in long hours every day for consulting work this routine was my morning staple in the hotel room before meeting my colleagues for breakfast.  I find it most effective on the mornings when I am most tired.  Just as an aside, it doesn’t have to be used in the mornings, it has benefits any time of the day when you need a little pick me up.  One caution, and although this should be obvious I’ll say it anyway, don’t do it before going to bed – you won’t sleep!

The Routine

Joint Mobility

This has the effect of increasing synovial fluid to lubricate the joints while at the same time increasing blood flow to the surrounding muscles.  For the quick version we will concentrate on the neck, shoulders, hips, and spine.

Neck:

  1. Up/Down – lift up from crown of head; slide down along plane of jaw for 3 to 6 repetitions.
  2. Left/Right – turn head as far left as possible without pain, turn as far right as possible for 3 to 6 repetitions.
  3. Full circles in both directions.

Shoulders:

  1. Roll both shoulders – lift shoulders up towards ears, roll backward fully articulating the range of motion (ROM), drop them down as far as comfortable for 3 repetitions, then repeat by rolling forward for 3 reps.
  2. Alternate shoulder rolls – roll left shoulder back as described above while pushing right shoulder forward then switch.  Perform 3 times each.
  3. Swing both arms as fast as possible windmilling them forward for 20 seconds then backward for 20 seconds.

Hips:

  1. Circle hips clockwise and counter-clockwise 10 times in each direction.

Spine:

  1. Keep the spine straight and fold forward at the hips, then rotate around to the left and back to center, then forward and around to the right.
  2. Keep the spine straight and fold backward at the hips, then rotate around to the left and back to center, then forward and around to the right.

Energizing Breath

In this breathing exercise we will utilize a protocol founded by yoga and improved upon by Russian sport science and martial art.  Here the breath is divided into 3 levels: clavicular (upper level), intercostal (mid level), and diaphragmatic (lower level).  This exercise will focus only on the clavicular, or upper level.  For more information on breathing exercises, please see Evolve Your Breathing.

  1. Exhale through the mouth in a short, quick burst by compressing the upper chest.
  2. Do not actively inhale.  Allow the inhale to happen by relaxing the muscles in the chest.
  3. Repeat rapidly 20 to 40 times.
  4. Build up to where you can perform continuously for 60 seconds.
  5. If you become dizzy, stop and sit down!

Slap Yourself Silly!

This is actually an ancient Qigong exercise designed to improve circulation and disperse stagnant energy.  The execution is pretty simple.  You may want to avoid practicing this in public though!

  1. Gently, but vigorously, slap your shoulders, upper back, and lower back with the palms of the hands.
  2. Then slap down the inside of one arm and up the outside.  Switch arms.
  3. Slap down the outside of both legs – you can slap a little harder here – and up the inside.

Enjoy and Wake Up!

A Case for Mini Workouts

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These days everyone is short on time.  Most are content to allow the daily grind and family time to fill their days while lamenting about the fact that they have no time for working out.  The complaints are common and heard often.  But somehow these same people are able to find time to watch an hour or more of TV every night before going to bed.

Now, I’m not going to ask you to forego your Sunday night Walking Dead episode (I certainly won’t!) in favor of hitting the gym for an hour, so don’t worry – just using the ability to watch TV as an example of “finding time”.

While it may be a stretch for many people to find 45 minutes to an hour each day for exercise or martial arts training, how about just finding 5 minutes?  Surely everyone can find a spare 5 minutes even a few times a day, right???

Recently, as my own daily grind has become busier and busier, I have been finding just how effective mini workouts can be to fill in the gaps in one’s training.  These types of workouts are often overlooked because of their brevity.

After all, how can one possibly get a complete workout in 5 minutes?!  Well, you can’t.  But that’s not the point.  The effects of mini workouts are cumulative.  In other words, they add up over time (that’s what cumulative means… :).

They are not meant to completely replace your regular training, but are meant to enhance it and compliment it.

They are an effective way to keep yourself on track and focused when short on time, or if you have already completed a full workout and still want to get in some extra training – nothing wrong with that either!  Remember, the goal of the mini workout is not to be too complicated or over-involved.  Make them short, sweet, and to the point!

Examples of Mini Workouts

Here are just a few ideas I’ve found that make ideal mini workouts:

  • 10 push-ups + 10 v-ups + 10 squats (repeat 3-5 x’s)
  • Finger tip push-ups (see how many you can do)
  • Tabata exercises (pick one and go)
  • 5 Kettlebell Snatches (each side) + 5 Kettlebell Swings (each side) + 10 Hindu Push-ups (Perform AMRAP for 5 or 10 minutes)
  • Isometrics
  • Breathing exercises combined with bodyweight training
  • Joint mobility work
  • Pull-ups (5-4-3-2-1 rep scheme)
  • Burpees or Sprawls for 50 to 100 reps

Mini Workouts for Martial Arts

The mini workout should be an essential aspect of any martial artist’s training.  It is said that great martial artists are training all the time.  Well known and respected masters from Musashi to Tesshu to Ueshiba to Hatsumi Soke have constantly extolled the importance of solo-training and dedicated practice.

While mini workouts do not form a complete picture of solo- training, they do play an important role.  In the future, I’ll be sharing a more extensive look at solo-training for martial arts, particularly for Bujinkan practitioners.  But for now, here’s a short list to get you started:

  • Ukemi practice – mix up rolls, change directions freely, roll over obstacles
  • San Shin no Kata
  • Solo flow drill – move continuously for 5 minutes. Flow from strikes to kicks to leaps to rolls, from kamae to kamae – be creative!
  • Kamae work in a mirror
  • Striking practice
  • Junan taiso (see above!)

Make sure to make time for mini workouts!

Warrior Fitness Workout of the Week #5

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8 is Enough!

This week’s Warrior Fitness Workout of the Week:

  • 8 Pull-ups
  • 8 Burpees
  • 8 Mt. Climbers (left + right = 1 rep)
  • 8 Jumonji Squat Jumps
  • 8 Dumbbell Swings (4 each arm)

Complete 8 rounds as fast as possible.  Rest as needed.

Jumonji Squat

 

 

 

 

 

 

Jump!

 

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; try not to rest in between exercises, if you can help it.   Additionally, you may perform 4 rounds to start and work your way up to 8.  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!

Notes: Make sure you warm-up with brief joint mobility session prior to the workout.  Remember that when you sign up for our mailing list you receive a free sample chapter on Joint Mobility from my Warrior Fitness book!

For further information on the Workouts of the Week, please see our User Guide here.

 

Tabata for Kids!

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Usually my favorite place for the kids to exercise is outside.  There’s nothing like running around, climbing on the jungle gym at the local playground, or just enjoying a walk on a beautiful day in the  fresh air and sunshine to fulfill your children’s daily recommended allowance of exercise.  But how about those dull, rainy days when the kids are cooped up indoors?  For some reason, indoor activities always seem to lend themselves to sedentary type things, like: video games, watching tv, surfing the Internet, playing cards or boardgames, and reading (although my kids and I all love to read, and it is fundamental, of course), for example. 

Break Up a Boring Day with Exercise!

One way I’ve found to insert a daily dose of exercise that’s fun for the kids and short enough to hold thier attention span is working on Tabata Intervals with them.  Click here for a more in-depth discussion on Tabata.  These don’t require a lot of space so they are a perfect indoor, rainy day workout to get the kids moving.  Check it out –

The Exercises:

  • Jumping Jacks
  • Lunges
  • Base Switches(Start from all fours on hands and balls of feet. Lift right hand and left foot together.  Switch to crab walk position.  Pick up left hand and right foot. Switch back to base position. Continue.)
  • Mountain Climbers

Per the Tabata Protocol, each exercise is performed for 20 seconds on, 10 seconds rest for 8 rounds.  Rest for one minute and then move onto the next exercise.  Try not to push them too much or provide too much instruction.  Just enough for them to get the form down.  Let them move at their own speed through the exercises and they will gradually pick up the pace on their own  This workout provides 16 minutes of high intensity exercise for any kid.  Get them off the couch and away from the TV to get their daily dose of exercise!

What’s Tabata You?

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If you have been keeping up with the latest trends in conditioning research then you probably already know that interval training is the most efficient way to train.  Interval training alternates periods of high intensity exercise with periods of rest to produce gains in both aerobic and anaerobic systems.  Forget about those long slow distance runs to improve aerobic fitness!

The Body’s 3 Energy Systems

To briefly summarize, the body has three energy systems, 2 anaerobic, or non-oxidative, and 1 aerobic, that serve to create ATP (adenosine triphosphate).  ATP is utilized by every cell in your body; it fuels muscular contractions, cognitive processes, and internal regulatory functions.   Both anaerobic systems fuel maximally intensive activity, while the aerobic system fuels sustained low to moderate level activity.

The ATP-PC system provides immediately available energy for high intensity efforts from ATP stored within the muscles.  This system is the most powerful, but least enduring of the three, lasting only about 10 to 30 seconds max.

The Glycolytic system, the second most powerful, is only slightly more enduring than the ATP-PC system.  It derives energy from glycogen stored in the muscles and liver converting it to ATP in a process called glycolysis.  Its capacity is approximately 90 to 120 seconds.  Rest intervals allow the body to recuperate and restore ATP.

Lastly, the Aerobic system uses proteins, fats, and carbohydrates to produce ATP.  As the intensity of the effort increases, the aerobic system relies more on glycogen for energy.  If the intensity continues to increase, the anaerobic systems must kick-in to provide energy.  The important idea to realize here is that all 3 energy systems are always supplying the body with the energy it needs for any activity, at any level of intensity.  It’s just that one may be more dominant than the other 2 at a specific time.

If Anaerobic is ‘Without Oxygen’, Why am I Sucking Wind?

If you have been following any of the Warrior Fitness Training Programs, you are already familiar with examples of anaerobic exercises and how they affect the body.  Have you noticed how after even a brief, but intense anaerobic session you are breathing heavily?

If anaerobic really means ‘without oxygen’, how come you are so out of breath?

What happens is that your aerobic system is trying like heck to help restore your anaerobic systems.  All that extra oxygen is being used to metabolize the lactate that’s accumulated in the muscles during the bout of intense activity.  In order to continue to supply energy for all-out, intense efforts, the anaerobic system must be replenished.  Excess Post-exercise Oxygen Consumption (EPOC) is the term used to identify this process of extra oxygen being taken in to restore all systems.  So, basically, as the intensity of your exercise increases, so does your EPOC.  And, that’s why you’re sucking wind!

Tabata Protocol

No discussion of interval training would be complete without touching on Tabata.  Dr. Izumi Tabata at the National Institute of Fitness and Sports in Tokyo, Japan performed perhaps the most well known study on interval training.   A group exercising with moderate intensity endurance training was compared to another group using high intensity intermittent training.  Each group exercised 5 days a week.  The moderate intensity group exercised for 60 minutes, at 70% VO2 max.  The high intensity group did 8 intervals of 20 seconds, followed by 10 seconds of recovery.  They operated at 170% VO2 max.

After 6 weeks, both groups experienced improvements in maximal oxygen uptake.  The biggest difference between them was that only the high intensity group gained improvement in anaerobic capacity.  The high intensity group actually realized a 28% increase in anaerobic capacity AND a 14% increase in VO2max.  So, the study concluded that high intensity intermittent training can improve both the anaerobic and aerobic systems simultaneously.  Very impressive results!

How Can I Use Tabata?

I knew that after reading the amazing results achieved by Dr. Tabata you’d be ready to try using his protocol, I sure was!  The protocol itself is pretty simple, in theory.  Choose an exercise – say sprints, for example.  Perform the exercise for 20 seconds as fast as possible while still keeping good form.  Rest 10 seconds.  Complete 8 rounds.  Sprints are an easy example, but really the Tabata Protocol can be applied to almost any exercise.  Try some of these:

  • Bodyweight squats
  • Burpees
  • Kettlebell swings or snatches
  • Sledgehammer swings
  • Push-ups
  • Sprawls
  • Renegade Rows
  • Sandbag Shouldering
  • Mountain climbers
  • Jumping

These are just a few examples of exercises that can be used with Tabata. Just make sure you don’t overly complicate it because you do have to be able to perform several reps within the 20 seconds!!

Additionally, try grouping together 4 to 6 different exercises to increase the effectiveness of the workout and create a synergistic effect where the total combined effect is greater than the sum of the individual exercises.  This, I think, is where the real fun begins!

To seriously amp up your conditioning, learning how to use various breathing techniques to restore yourself quicker, lower your heart rate, and increase the effectiveness of your conditioning sessions is a MUST!

warfit3d3

How Dense are You?

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In today’s hectic world it seems we are all continually struggling to fit more and more into less and less time.  Whether it’s squeezing more work into a 9 to 5 day, cramming more activities into a 2-day weekend, or condensing a week’s worth of email posts into a digestible digest version, it seems we are all trying to become more dense.  In that spirit, I’d like to offer the option of Density Training.  This is by no means the only way to train, nor is it recommended to use it as your sole form of conditioning, but when you are short on time and are looking for ways to do more with less, Density Training is definitely a viable option.

Density Training Concept

The concept of Density Training is pretty simple.  Do more work in the same amount of time or do the same amount of work in less time.  So, for example if you were using  push-ups as the exercise and the last time you used this protocol you managed to do 100 push-ups in 10 minutes, then this session you would either try to increase the number of push-ups you can do in 10 minutes or strive to do 100 push-ups in under 10 minutes.  Not rocket science, right?  What if this is your first time attempting this type of training?  Pick your exercise, let’s stick with push-ups for continuity’s sake, and pick an amount of time, say 10 minutes.  Then try to do as many push-ups as you possibly can in that 10 minutes.  Crank them out.  Push yourself (pun intended).  Remember the time limit used and amount of reps achieved, or preferably write it down, and the next time do more.  Simple as that.

More Options

Density Training can be used with almost any exercise.  Here are some additional examples:

  • Sprints – pick a relatively short distance, maybe 30 to 50 yards, and see how many sprints you can complete in 10 minutes
  • Rope Skipping – not my thing really, but hey, who’s discriminating?
  • Heavy Bag punching, kicking, elbowing, kneeing, or any combination – how many strikes can you throw in 10 minutes (Yes I know I keep using 10 minutes, but you don’t have to.  Find something that works for you.)
  • Any Bodyweight exercise – Burpees are great for this!
  • Make it martial arts specific and see how many sword cuts you can do in 10 minutes.  Just remember to keep the technique level high or you’re wasting your time!!

Remember, this is not the only option out there for those short on time, but it is a good one.  Give it a try and let me know how it works out for you.  Try it with different exercises.  Experiment.  Have fun!

Warrior Fitness Workout of the Week #3

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Let’s change it up a little bit this week and spend some time focusing on our core.  Since all movement originates from the core of the body, it makes good sense to target it specifically and ensure our cores are strong, mobile, and integrated with the rest of our body.  Instead of wasting time doing endless crunches, or spending crazy amounts of money on relatively useless tummy flattening gimmicks (as sold on late night TV), try this functional core workout instead! 

V-up

  • 10 V-ups 

Lie flat on your back with arms stretched out over your head.  Exhale, contract the core and lift arms and legs together.  Inhale as you lay back.  Repeat. 

  • 10 Knees to Chest 

Sit with legs extended straight.  Lean back slightly and lift legs, bringing knees to chest.  Exhale as you contract, inhale as you straighten. 

Knees to Chest

  • 10 Crunches with 3 second isometric hold

Yes, sometimes even crunches can be useful.  Just depends on how you do them!  In this case, perform a normal crunch, but as you lift off the ground exhale, contract the core tightly and hold for 3 seconds before descending.

  • 10 Pendulum Leg Lifts (side-to-side) 

Pendulums

 Lie flat on your back with your legs straight up in the air, knees locked.  Exhale and slowly drop your feet to the left side, back to center, then the right side.  This is one rep.  

Instructions

Complete 5 rounds. Rest 90 seconds between each round; no rest between exercises.  

Need a Finisher?

Finishers are used to squeeze just a little bit extra out of the workout.  They are awesome for increasing mental toughness as well!

  • Finisher Exercise: Plank hold for time – get in position and hold as long as you can.  See if you can last 5 minutes!

Plank Hold

 

For more information on the Warrior Fitness Workouts of the Week, please see our User Guide.  And, as always, please let me know if you have any questions or comments.  Reach me here or leave a comment below. 

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

 

 

Warrior Fitness Workout of the Week #2

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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!