On Wednesday, October 31, we will be combining the 6:30 classes for the 2nd Annual Zombie Preparedness Workout!
So, you think you’re ready for the Zombie Apocalypse, eh? You’ve read The Walking Dead and can’t stop watching Night of the Living Dead. You bought everything the CDC told you to buy to prepare for it. You’ve read the debates on whether the creatures in 28 Days Later were zombies or just infected humans. You can even dance with them.
And, despite the evidence, you think a Zombie infection could actually happen.
But, have you trained to kill them? You will on Halloween! The 6:30 combined Fundamentals/Advanced Krav classes will be a kick-ass workout designed to make sure you are prepared when the dead become the undead.
Trust me–It’s worth missing crappy candy for. Really–what are these things?
In Part I of this two-part article, I expounded on the virtues and shortcomings of the training programs I used for my first three Krav Maga instructor training courses. In Part II, I will focus on the program I put together for Expert Series I using Joel Jamieson‘s Ultimate MMA Conditioning.
For those looking for a program laid out in sets and reps, this is not it. If you’re looking to buy a new book and start training next week, stop reading this and get to work, ’cause you’ve got some studying and planning to do. This program is not Durden-approved; we’re all unique and beautiful snowflakes. Joel’s view is, “The only way to see dramatic and continuing results from your training efforts is to build a program based on your individual needs, goals, and abilities. Following a generic training program, not designed around these factors, will never lead to the best results. In fact, these types of programs can even do more harm than good.”
Knowing this, keep in mind that the specifics of the program as detailed here were tailored to my specific needs. Your mileage may vary greatly. It should also go without saying that this training would not have been as effective without the proper recovery and nutrition. Refer back to Part I for my nutrition guidelines. Recovery involved that nutrition, 8+ hours of sleep whenever possible, and foam rolling.
This post has been a work in progress for over a year. I didn’t complete it because it felt… well, incomplete. It wasn’t until I finished the Level 4 instructors test that I knew I had at least reached a meaningful mile marker on what has at times been a bumpy road of self-education. I offer what follows not as a paradigm of exercise science or as some sort of look-what-I-can-do braggadocio. I wasn’t training for a powerlifting meet or the CrossFit Games, so while it was important to get stronger and faster, I wasn’t concerned with adding a truckload to my total or shaving seconds off my “Fran” time. I just wanted to kick ass, and the methods outlined below had varying degrees of success and failure. My hope is that if you find yourself needing to prepare for an event such as this you can have a much less steep learning curve by avoiding my missteps. Alternatively, just find a good trainer and pay him or her handsomely to fuss with the minutia for you!
One more note: For those people who can just naturally kick ass without any regard given to specialized training and nutrition—I hate you with the fiery passion of one thousand suns.
We’re going to resurrect a challenge that dates at least five years back to the old Combat Conditioning class. It’s difficult, it’s fun, and you’re sure to see some very positive improvements by the end of it.
Your challenge, should you choose to accept it:
Complete One Mile of Push-ups
- Measure the length of your arms from your chest to your wrist. If one arm is longer than the other, you may use the longer measurement.
- Use the Excel workbook (download below) to determine your total number of push-ups and to track your progress.
- Do push-ups. Lots of ‘em until you’ve completed the mile.
- Revel in your accomplishment, then go show off your bulging rippliness.
- Push-ups must be done with perfect form and full range of motion. Going halfway down or halfway up does not count. Sticking your butt up in the air or letting your hips and chest sag—no rep. Aside from the challenge, the purpose here is to improve your ability to do push-ups. Why reinforce poor form with thousands of ugly push-ups? Read the Krav Maga Calisthenics Tutorial for guidelines and modifications.
- You may do any scaling modification of push-up you choose. If you can’t do full-body push-ups from your feet, do them from your knees or with your hands elevated (with perfect form).
- You may do any variation of push-up you choose. If you want to do a different kind of push-up (e.g., narrow hand position, wide hand position, diamond, knuckle, etc.) every day or every set, go for it. Just be sure to use perfect form! (I do not recommend doing high-rep plyometric push-ups every day as they can be very taxing on the joints and nervous system.)
- All push-ups done with perfect form count, including those done in class. So, if you do 40 push-ups (with perfect form!) within a class warm-up, include them in your daily total.
- Read the GTG for Krav Maga post for an effective method.
- Do sub-maximal sets of push-ups throughout the day (i.e., do not go to failure). This will ensure that you are “fresh” day after day while completing thousand of reps.
- Figure out a good “cue” for the timing of your sets. Here are some examples:
- A set of push-ups at every commercial break.
- A set of push-ups at the top of every hour.
- Gotta use the bathroom? Not before you do a set of push-ups. (Note: unless it’s an emergency. I will not be responsible for carpets, wood floors, or social aftereffects.)
- Again, use perfect form for all reps. The long-term benefits are much more important than just completing the total number.
Post your progress to the comments below!
Good luck and have fun!
Photo credit: bobsfever, on Flickr
In an old post on practice and repetition, I mentioned a Pavel Tsatsouline method called Grease the Groove and gave some suggestions of what types of skills are well-suited to this type of training. I’d like to expand the scope of that original post a bit and discuss more of the how and why of GTG and where it can intersect with becoming a better Krav Maga practitioner.
The GTG method is explained in Pavel’s book The Naked Warrior, which focuses on developing maximal strength with bodyweight exercises through manipulations of tension and leverages. Recall from the practice post that the central concept of GTG is:
Specificity + frequent practice = success
Here’s the simplest possible example of how to use GTG: Set up a pull-up bar in your home or office (or select a proper structural support beam out back in the warehouse…). Every time you walk past it, do a sub-maximal set of pull-ups. Over the course of the day, you will easily rack up A LOT of pull-ups. Two of the biggest advantages of this approach are that you improve quickly due to the training volume and frequency, and you don’t need a dedicated workout time and place.
This seems straightforward enough, but there are right and wrong ways of employing GTG to maximize the success of your efforts.
All participants must be Krav Maga Advanced students or otherwise approved by the instructor.
The instructor is Tim Burke. Says Tim:
The goal of the class is to increase the strength and endurance of every participant as it relates to “stand up” fighting combinations. We will build on the basic Bas Rutten workout combinations and incorporate Muay Thai pads. Different from our normal Krav Maga training classes where we might spend half the time on conditioning and half the time on technique, this class will be geared more towards dedicated conditioning with longer periods of rest and recovery. The class will have very little instruction and focus more on punching and kicking stronger, faster, and longer.
Classes will be limited to 10 participants due to space and equipment restraints and will be on a first-come, first-served basis via sign-up at the school. (See the dry erase board by the stairs to Training Room 2).
- 5 min of jump rope or light jog
- Do 10 burpees every minute on the minute for 10 minutes. (Yup, 100 burpees!) The faster you do each set, the longer you can rest before the next…
- Skills Work: Take a break. You just did 100 burpees.
HAPPY NEW YEAR!
Don’t forget that classes resume Monday, 01/02/12!
- Do the following:
- Walk on your heels – 15m out and back
- Walk on your toes – 15m out and back
- High knees – 15m out and back
- Heels to your butt – 15m out and back
- Side shuffle – 15m out and back
- Skip forward – 15m out and back
- Skip backward – 15m out and back
- Inch worms – 5 reps
- Four rounds of the following interval:
- Sprint 30 sec
- Jog 90 sec
- Skills Work: From a neutral stance, practice explosive plucking defenses against stationary chokes from the front, sides, and behind. Use a mirror if you can.
- If you have a foam roller, experiment with some of these mobility ideas.
- 5 Rounds of: 5 Squats, 10 Push-Ups, 15 Sit-Ups
- End with Tabata-style Jump Rope: Jump rope as fast as you can for 20 seconds and then take
10 seconds off. Repeat this 8-10 times.