fighter conditioning drills (notes)

Fighter conditioning
10 min. warm-up
1. thai elbow twist
2. side stretch
3. Catepillars
4. Capoeria step
5. squat to hand walk- push ups- hand walk-stand
6. side lunge aka drop stance step left and right
7. T-push up
8. air squat
9. dive push up
10. situp with belly up

Explosive Power and plyometric training
5 rounds 5 minutes each:

Round 1- 30 sec. each
1. jumping jacks
2. seal jacks
3. cross over jacks
5. skip jacks
6. ice skaters
7. alternate bounding
8. ice skater
9. jump squat
10. alternate bounding

Round 2- 5 x each
1. jump squat
2. squat thrust tuck jump
3. plyo push up
4. plyo pop-up
5. combined burpee tuck jump
6. jump squat
7. #5 again
8. Plyo push up
9. pop-up
10. burpee

Round 3- dumb bell 5x each 3x. 10 lb.
1. punch push press (double punch out)
2. DB jump squat
3. low shuffle 10x quick w/punch out.

Round 4- DB 25 lb, 5x each, repeat 3x.
1. DB power clean
2. DB push press
3. forward bound

Round 5- 3x
1. power clean push press (25lb)
2. fencers lunge
3. lateral bounding




Full body strength and conditioning

5 x 5 min. rounds
R1-
5 air squats and 5 hindu push ups for 5 minutes.
R2-
DB half get up and 5 one leg bent over row 10lb.
R3- 30 sec. each x3
1. DB piston- squat/military press
2. squat thrust
3. DB sumo high pull
4. DB narrow push up
R4- 10 lb. DB 30 sec. each x3
1. Lunge knee
2. DB Y-press (alternate arms)
3. DB internal/external curl 9wave hands like clouds)
4. back step ‘carry tiger to mountain’
R5- 20 lb.
1. DB prone row from push up
2. DB power clean
3. DB push press
4. last 2 min. combine all 3 into one exercise.

Abs and core workout

5x 5 minute rounds
Round 1- 1 min each
1. one leg DB squat L+R
2. DB upper cuts twist L+R
3. sit up with DB
4. windshield wipers
5. bicycle abs
Round 2
1. DB swing rt. arm
2. diagonal wood chop- twist left
3. DB swing left arm
4. diagonal swing-twist right
5. side oblique with weight (t-push up)
Round 3- 30 sec. each x2
1. power sit up
2. glute bridge right
3. leg lifts
4. glute bridege left
5. v-up
Round 4-
1. opposites supermans 2 min.
2. lateral plank 2 min.
3. straight up sit up
round 5
1. Back bend
2. navasana/sit thru/hindu push up/sit through
3. mt. climbers
4. repeat 2 and 3.

Strength and Endurance workout

5×5 minute rounds
round 1- blast out at end of minute
1. air squat
2. iso squat (horse stance)
3. hands off push ups
4. back extensions
5. pop-ups- kneelin sit to stand.
round 2 – one minute each blast out toward end of minute.
1. air squat
2. squat thrust
3. push ups
4. burpee
5. lateral plank
round 3- x2 30 sec each with weight
1. lateral lunge
2. rotate overhead press
3. rotate bend over row
4. alternate upright row
5. rotating curl
round 4- 30 sec each x2 both left and right sides.w/weight.
1. dumbbell around the world
2. single arm swing
3. dumb bell high pull
4. one leg single arm row
5. diagonal press
round 5- weight
2 min.: twisting floor press l. side, rt. side
2 min. half get up l. and rt.
1 min. prone alternate dumbbell row

Fight combat Conditioning set

5 x 5 min. rounds (both regular and south paw stance work)
Round 1: footwork
1. stepping: forward- back-side -side repeat
2. forward-back -side-side- w/level change
3. forward-back -side-side- shoot and pivot.
4. forward-back -side-side-sprawl
5. circling and switch
4 squat kicks and 4 knuckle push ups
Round 2: striking
1. jab cross hook, level change
2. uppecut hook, rear knee, level change
3. hook cross hook, rear kick, sprawl
4. jab cross hook, rear kick, check leg kick
5. jab, round kick, side kick, pivot back to stance.
4 squat kicks and 4 knuckle push ups.
Round 3: striking to take down
1. jab, cross, level change
2. jab cross shoot pivot
3. cross hook, shoot, slam, pivot
4. rear up elbow, horizonal elbow, uchimata
5. upercut hook sprawl
4 squat kicks and 4 knuckle push ups
Round 4: takedown to finish/groundwork bjj
1. hip escape (shrimp)
2. arm bar abs
3. kimura sit up
4. triangle abs
5. sit up hip heist
4 squat kicks and 4 knuckle push ups
Round 5: everything
1. jab cross, step off, front kick
2. standing guard pass with 2 punches
3. elbow, elbow, knee, level change
4. jab, front kick, sprawl, knee
5. scramble- full and half rotations
4 squat kicks and 4 knuckle push ups

Balance and Agility exercises
30 sec. each

1. forward lunges left and right at angle
2. lateral lunge left and right
3. reverse lunges both sides
4. cross back lunges both sides
5. single leg drivers both sides
6. single leg cross drivers both sides
7. opposite leg cross drivers, both sides
8. single leg airplane/scale twist, both sides

plyometric - 30 sec.
1. x-hop
2. line hop forward and back
3. x-hop

2x 1 minute each
1. gorilla squat
2. mule kicks
3. floor pull up w/pop up
4. walking lateral push up.


warm down-
1. hip flexor
2. straddle
3. front bend
4. pigeon
5. baby pose
6. kneeling with shoulder stretch (grasp fingers behind back)

Stretching/flexibility:
1. Neck rotations
2. Shoulder rotations
3. Spine twists
4. Wrist rotations
5. Arm twist
6. Hip rotations
7. Knee rotations
8. Hip touches up/down
9. Side bending
10. Drop stance
11. Single hamstring (standing)
12. Straddle left and right standing
13. Squatting adductor (toe up drop stance)
14. Wide leg forward bend
15. Kneeling hip stretch
16. Kneeling quad
17. Calf stretch (downward dog)
18. Cobra
19. Baby – lat stretch
20. Side split forwards
21. Front bend toe touches
22. Single leg hamstring sitting
23. Glute- knee to chest on back
24. Hip twist lying
25. Clinch and relax- dead man yoga