Originally posted by: Brick
Date: June 25, 2014 at 09:48 AM
Source: https://forum.mmajunkie.com/threads/what-workouts-help-your-martial-arts-training.62368/
We did a lot of "tabata style" exercises during our 20-30 minute warmup that simulated the on/off style of fighting, in our opinion. True tabata is usually something like 30 seconds of balls-out, hard as you can, max reps exercise such as push-ups/pull-ups/jumping jacks/crunch or something, then 20 seconds of rest, then repeat five intervals or so of that. Then take maybe a minute, and repeat it again, through 5 sets or so.
We modified that a bit, as the "total rest" part didn't really apply. So we would do 30 seconds of a harder exercise at a very fast pace (this is key -- go max effort during this 30 seconds), then 30 seconds of something more leisurely but still exerting excercise like planks, jumping jacks, jump rope or wall sit to regain the breath. We'd do five rounds of that per set so it's a five minute set, then anywhere from 3-5 rounds for the total warmup. There are a million combinations you can come up, between body weight exercises, or stuff involving dumbells, bands, kettle bells, medicine balls, all of which we had handy. I thought it was a pretty good proxy for the burst-then-maintain pattern of fighting and/or rolling.
