Krav Maga Scenarios 01.05.13

Comments

1. Steff says

   01.08.13 at 10:20

   Hey Patrick,
   Last week’s class was great, thanks!
   Do you have any quick endurance exercises that relate to Krav endurance? I want to do maybe 15 minutes on my off Krav days at home to eek up my endurance. I have a standing punching/kick bag at home, stationary bike and room for burps (b/c I have a feeling those would be part of your suggestion 🙂 ). Any thoughts for some quick thing I can get into a routine doing at home?
   Thanks!

   Reply

   • Patrick says

     01.08.13 at 14:17

     Thanks, Steff! I’m glad you enjoyed it.

     As far as endurance goes, I recommend one of three routes depending on how much time and prep you want to devote. These aren’t the ONLY choices, but the ones I have personally used and am confident to suggest:

     1. Do Krav. As is true with any sport or activity, it’s almost impossible to structure a workout that perfectly replicates the same demands. But if you can’t get to class or find someone to train with at home, you actually have the perfect equipment. Do lots of bag work: Bas rounds, freestyle rounds, rounds where you focus on specific combinations, and blitz intervals. [I’ll post some heavy bag routines soon…] You can also use the bag to lift and carry and throw to build some grappling endurance. Long, slow runs and bike rides are great for fighters and for preparing for a long test, but for your purposes, I would focus on more anaerobic bursts. Since you have a bike, intervals would be great. There are different protocols, but try 8-10 sets of 30s sprint / 90s easy pace. And yes, do some burpees too! Simple start: 10 burpees on the minute for 5-10 minutes.
     2. If you do want to do more general conditioning, I cannot recommend Ross Enamait’s programs highly enough. They are very simple (conceptually, not physically or mentally!) and require very little space/equipment. His Full Throttle Conditioning book even has a section called “Short on Time” that contains some tough-but-short workouts.
        http://www.rosstraining.com/products.html
     3. What type of endurance are you looking to improve? Aerobic, anaerobic, muscular, etc.? If you really want to get into the nitty gritty, I recommend Ultimate MMA Conditioning, the book I wrote about in this post:
        https://bmdacademy.com/training-to-train-part-ii-ultimate-mma-conditioning-program-design-review
        By taking the initial test, you’ll know where your deficiencies are, then you can structure a program to “train what you suck at”.

     I hope that helps!

     Reply

     • Steff says

       01.09.13 at 10:13

       This is great, Patrick, thank you! I’m mostly anticipating not being able to get to Krav as much when the baby comes, and want to keep myself in Krav shape mostly. All these things are great and I’ll try out some at home. I always get a little confused as to whether it’s more advantageous for me to do these short workouts working bursts and punches and quickness or to go run for an hour. If these short burst workouts are better to keep up the type of endurance we typically need in Krav, I’ll lean towards those. My real goal is to maintain my strength and endurance and overall health as well as be in good enough shape should I ever need to use the Krav while figuring things out with the baby.
       Super helpful! You rock.

       Reply