Krav Maga News

News and articles for Krav Maga students

Winter Break Workout #4: 12.30.11

12.30.11 By Danelle Leave a Comment

Do the following:
1. Walk on your heels – 15m out and back
2. Walk on your toes – 15m out and back
3. High knees – 15m out and back
4. Heels to your butt – 15m out and back
5. Side shuffle – 15m out and back
6. Skip forward – 15m out and back
7. Skip backward – 15m out and back
8. 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.

Winter Break Workout #3: 12.29.11

12.29.11 By Danelle Leave a Comment

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.

Winter Break Workout #2: 12.28.11

12.28.11 By Danelle Leave a Comment

5 minute warmup: shadow boxing. Work on pivoting and throwing the hammerfist every time you change directions.

Ladder of full sit ups up to 10, with a technical get up from the ground in-between. For example: 1 sit up, 1 get up; 2 sit ups, 1 get up; 3 sit ups, 1 get up…up to 10 sit ups.

End with 100 Push-Ups, as fast as you can in as many sets as you need. Time it.

Winter Break Workout #1: 12.27.11

12.27.11 By Danelle Leave a Comment

Experiment with some of these warm-up ideas.

Three 5-minute rounds consisting of the following circuit:
- Shadow Boxing – 0:30
- Sprawls – 0:30
- Push-Ups – 0:30
- Mountain Climbers – 0:30
- Burpees – 0:30
- Shadow Boxing – 0:30
- Sprawls – 0:30
- Push-Ups – 0:30
- Mountain Climbers – 0:30
- Burpees – 0:30
1:00 rest between rounds.
Skills Work: Side Kick static holds, 5 reps each leg. Use support if necessary.

A Visual Guide to Sparring Rotation

12.21.11 By Patrick 4 Comments

What’s the hardest part of sparring? Getting hit in the face? Mixing punches and kicks? Seeing peripherally out of that stupid helmet?

Nope.

The round is over; it’s time to rotate.

In the spirit of Krav Maga Sparring Drills for Visual Learners, I present a visual guide to sparring rotation.

Version 1

At the end of the round, everyone returns to their starting positions, then everyone moves one position to their left. If there is an odd number of students, the student in the bottom left corner is the next to be “odd person out” and returns to the rotation in the following round.

Version 2

At the end of the round, everyone returns to their starting positions, then everyone moves one position to their left except the student in the bottom left corner. This ensures everyone gets to spar one another.