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Kickboxing And Mma Program
With this specific circuit I try to do it 3 times a week and change the duration from either 2 minute rounds x 15 exercises, 1 minutes rounds x 15 exercises (2 x sets) or 30 second rounds x 25 exercises (2 x sets). 4 minute rest between sets. If you are still feeling like its not enough after one of the three circuits, I then do what I call, The Crazy 500 warm down. This drill is a great way to give your legs a real workout. Each exercise has to be done in one go and not broken up. The Crazy 500 100 Burpes 100 Push-ups 100 Squats 100 Sit-ups 100 Lunges The Exercises: Burpes When you are doing 30 second rounds you should add a jump to the end of each burpe Sit-ups Try to mix it up and do different types to work all parts of your abs. Knees Hit hard and alternate sides and types, straight, round, circular Sprawls A good variation of this exercise is to sprawl onto a large kick shield and knee the shield a couple of times before you get back up. Hand weights Focus on technique opposed to speed with this drill. Make sure you are moving correctly, getting your body and hips behind each punch you throw. Lunges When I do lunges the main point I focus on is looking straight ahead and making sure my knee touches the ground on every count. I do this so when I am tied I dont get lazy and only go down halfway. When you are doing 30 second rounds add a jump after each lunge. Kettle-bell This particular exercise id focused on the hips. Make sure you use your hips to drive the kettle ball over your head. Shuttles As the video shows I use specific techniques which change on each repetition when doing shuttles. I will do fast round kicks with one leg to the line then sprint back and then do the other leg, then both. I will do this with all my favorite techniques, kicking, punching and combination's. Body conditioning When impacting your body it is important to breathe. I usually do 10 hits on each body part, eg outside thighs, inside thighs, abs, sides then slaps. Heavy bag Focus hard on kicking first and when you get tied go to hand techniques and knees. Always focus on power with this exercise and try to keep the intensity throughout the whole time. Calf raises When jumping try to push your toes towards the ground to really give the calfs a good burn. Push-ups Change the type of push-up every 10 count, this will give you a better overall workout and keep the intensity. Grappling dummy There is a huge amount of drills you can do with this training aid. Stand-up striking, ground and pound and plenty of transition and submission drills on the ground. Our aim is to do a few techniques of each then get the dummy back up on its feet again. Knee pitching- Great drill for head kicking. The aim is to get your knee to touch your shoulder with every lift. Squats Keep your eyes forward and try to get your butt to touch the ground on every count. When doing 30 second rounds add a jump to each squat. Addition exercises: Knee jumps Shadow sparring Foot-work only Shadow sparring hands only Shadow sparring Feet only Shadow sparring Combination's Shadow sparring Defense only Bungy cord drills Stationary bunny hops Technique specific eg Lead Push kick, Leg check, round kick. Feet switching in push-up position There are many other exercises you can add; I am constantly changing the exercises every few weeks to keep the workout fresh and challenging. Key Points: Give it your best with every exercise Run a log of each exercise telling you how many of each exercise you did over the time period, eg 134 push-ups 2 minutes then when you do it next time try to beat it. Dont take shortcuts do every exercise correctly Dont keep the same format of exercises I have all these exercises on laminated cards which I place on the floor. Each time we do this circuit I shuffle the cards then place them in a different location. Have fun I hope you enjoy this workout program. This circuit has done wonders for my fight preparation and I have never run out of juice in a fight since I have been doing this. Proper nutrition, sleep and recovery are also very important for your overall performance. Article Directory: http://www.articledashboard.com Johnny has been invovled in the martial arts industry for over 27 years. A former International Taekwondo and Karate champion he is now doing Thai boxing and running his own martial arts organization in New Zealand. If you would like to see a video on this article go to www.combat-sports-supplies.com |
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