- 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.
Oh Great, More S&C…
Over the weekend Danelle and I attended a strength and conditioning seminar by Kevin Kearns, S&C coach to many big-time MMA fighters. While he didn’t delve as deeply as we would have liked into programming and “bigger picture” stuff, we did come away with a lot of new and neat ideas to incorporate into Krav classes.
Now, do you need the conditioning of an MMA fighter to be proficient in Krav Maga, or self-defense in general? Following the One Rule of Krav Maga (Don’t Get Hurt / Go Home Safe), we want to end an altercation as quickly as possible, not outlast our opponent in a three-round sport fight. So technically, no, we don’t need to train like those super athletes. But why take the chance? As goes one of my favorite of many quotes from expert strength coach Mark Rippetoe, “Strong people are harder to kill than weak people, and more useful in general”. I’m working on an in-depth post about metabolic conditioning as it relates to Krav training, so much more on this later…
We instructors have a pretty good idea of what’s needed to effectively train for self-defense, but let’s hear from you. A big reason for creating the new blog-based site was to get students more involved, so give us some feedback in the comments below. Here are some questions to get you started:
- What are your thoughts on incorporating some new strength and conditioning protocols into our warm-ups and drills?
- What kind of exercises/drills do you like or want more of? Want less of?
- We sometimes do an organized stretch as part of the warm-up, and we sometimes let you stretch on your own. Which do you prefer?
- What are some of your personal strength and conditioning goals?
Get Worn Out!
One of the best ways to train Krav Maga techniques is under stress. That’s when it counts. That’s when you really see how you react and what your body is capable of. This is why a popular stress drill is circle of death. Having multiple attackers coming at you over and over again is stressful. Another way to train under stress? Wear yourself out before you practice the technique.
Here is a drill from Saturday that is sure to tire you out.
With a partner:
Front Kick, Vertical Target, across the room (~20 yards)
10 Push-ups
10 Squats
Switch with your partner, so they kick you across the room and then perform 10 push-ups and 10 squats.
Continue this back and forth for 10 minutes.
At the end of 10 minutes, you and your partner will practice punch or choke defense, being explosive and completing with combatives, as hard as you can go. Every 30 seconds, find a new partner.
In the words of Bas, “You will get tired. I promise you.”
Krav Maga Calisthenics: A Tutorial
Bodyweight calisthenics are an integral part of Krav Maga training. This post is a tutorial for doing the most fundamental exercises effectively and safely, as well as how to scale them to your ability level. Of course there are many other calisthenics that may appear in class from time to time, but master these basics to build a strong foundation to more advanced training.
[Read more…]
