Written by Funk Roberts of FunkMMA.com
As a grappler or martial artist you have to develop so many physical attributes simultaneously.
Like so many other fighters you may have trouble putting together workout programs that can effectively accomplish this. Especially when you have to focus on improving strength, explosive power, endurance, core stability, cardio, mobility, flexibility, speed, agility and more.
You can accomplish this a couple of ways. You can focus on improving a specific physical attribute at a time.
For example, if you feel that you are physically weak but your cardio is awesome, then you can focus on developing strength for a few months using things like 5×5 routines. Then when you feel strong enough you can maintain strength, cardio and work on another aspect that you are weak at.
The other way is to incorporate workouts and training regimen that hits multiple physical attributes at the same time. I like to use these types of workouts during fight preparation or thrown into a training session once a week for maintenance and overall improvement in strength and conditioning
In today’s workout I will be using 10-bodyweight exercises high intensity circuit that focus on different physical attributes you will need to help improve your overall training and performance.
I always include bodyweight training in my fighters program and use body weight exercises in my workouts too.
Your body is truly your greatest “piece of equipment,” and there is no membership fee required to use it.
The best way to use this style of workout if you are not in competition mode is to implement this once a week, probably mid week as a circuit that will help build killer, competition ready cardio while helping you strengthen the other physical attributes needed to perform at your greatest potential.
HIIT Bodyweight Blast Conditioning Workout
YOU need to train multiple physical attributes when designing mid week conditioning workouts
Todays workout will help your develop those attributes using absolutely no equipment.
“Bodyweight Blast Off Workout”
Perform each exercise for 60 seconds of work followed by 15 seconds rest.
Rest for 2 minutes and repeat for 3 rounds.
1. Side-to-Side Jumping Burpees
2. Foot Grabs
3. Stationary Jumping Lunges (30 sec per leg)
4. Close Grip Push Ups
5. Ninja Hops Tuck Jumps
6. High Plank Sit Outs (Knee Touch – Toe Touch)
7. Bear Crawls Forward and Back
8. Explosive Squat Jumps
9. High Side Plank Hip Thrusts
10. 1-2 Sprawls