- Experiment with some of these warm-up ideas.
- Go out to your local high school track, Victory Field (map below), or “measure out” a 400m route on the street.
Three rounds of the following circuit for time:No rest between rounds.
- Skills Work: Shadow box in front of a mirror. Go slowly; watch your technique. Here are a few things to look for:
- Are you twisting your body and getting full extension on your punches?
- Is your back foot staying on the ground while you punch?
- Are your elbows in tight to your sides and pointed down?
- Is your chin down?
- Are your hands come back to your face?
Conditioning Circuit
A few Saturday mornings ago, we did this conditioning circuit. Although people were huffing and puffing at the end, they said they really enjoyed it. It can easily be done at home.
Spend 45 seconds on each exercise with 15 second between exercises:
Jump Rope
Russian Twist (with ~25lb weight)
Push-ups
Squat with alternating kicks
V-ups, or any other core exercise
Lunges
Punch burst—as fast as you can with good form, not necessarily as hard as you can
Repeat as many times as you like, resting between rounds.
Enjoy!
Scenario-Based Drills
A good drill is not only a realistic simulation but a way to train a broad base of skills. Last night we did a warm-up that was to simulate sport-style training in Krav Maga with timed rounds and similar work capacity demands. Today we did a drill that was to simulate a self-defense scenario.
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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.
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