Shadow Boxing Tips

For the shadow boxing portion of this routine, you should focus on throwing fast punches throughout the 30-second period. If boxing is foreign to you, focus on throwing straight punches. Alternate between a left jab and straight right hand punch (or a right jab and straight left hand if you are left handed). Throw your punches from a traditional boxing stance. If you are right handed, you will begin with feet shoulder width apart. Take a step forward with your left foot. You will then turn the...

Mile Mania

The 1-mile run is commonly used to measure physical fitness. The following routine will require two separate timed runs, one at the beginning of the routine, and one at the end. As your fitness improves, you will run your second mile almost as fast as the first mile. Repeat this cycle 5 times - minimize rest between exercises If you do not wish to run 1 mile, you can substitute each mile run with one set of Tabata intervals using Bodyweight Squats. If 25 pushups are too difficult to achieve...

Stairs Burpee Pyramids Pain

OK, so you really want to crank up the intensity. Are you sure Well if you are, then this routine will do the trick You can perform this routine with a flight of stairs, the bleachers at a high school field, or the stadium stairs at a college football field. If you do not have access to stairs or you want some variety , you can perform this routine with a hill. Perform 1 Burpee, then sprint to the top of the stairs, and jog back down Perform 2 Burpees, then sprint to the top of the stairs, and...

Sprint Power Conditioning Drill

This drill can be performed anywhere, without equipment. It will boost your stamina while teaching the body to explode with force, despite physical fatigue. Repeat 6 rounds using only the jog back as rest You can replace the 12 Plyometric Pushups with 30 seconds of light dumbbell punching if you want a real challenge. Simply place a pair of 3-5 pound dumbbells 100 meters from your starting point. After completing 10 Burpees and a 100-meter sprint, you will find the dumbbells waiting for you...

Burpee Jumping Jack Ladder

This routine is short, yet effective. You will perform a ladder of Burpees and Jumping Jacks. You will start with 1 Burpee and 2 Jumping Jacks and climb up to 7 Burpees and 14 Jumping Jacks. Once you have completed the ladder, you will perform one exercise as active rest. You will perform 4 ladders during this routine. There is no rest between exercises. 5 Burpee 10 Jumping Jacks 6 Burpee 12 Jumping Jacks 7 Burpee 14 Jumping Jacks 20 Close Grip Pushups 5 Burpee 10 Jumping Jacks 6 Burpee 12...

Burpee Conditioning

What is the deal with all these damn Burpee routines Minute Drills are a major topic discussed in The Underground Guide To Warrior Fitness. In my opinion, this form of training is one of the best ways to improve conditioning, while minimizing boredom. There are an infinite number of variations that you can apply to your minute drill routines. Burpee Minute Drills are one of the most effective ways to improve your stamina. GUARANTEED Also, just to make sure we are all on the same page. A REAL...

Jump Rope Variations

There are several variations that you can incorporate into your jump rope program. Each variation will challenge your coordination and agility in a unique fashion. Below I have listed several variations that I encourage you to try. Run In Place Run in place while jumping rope. Land on the balls of your feet and flex the lower leg to form a 90-degree angle with the back of your thigh. You can run in place with the knees up or down. By lifting the knees up to hip level, you will shift the...

Punching Drills

Whether you are a boxer, martial artist, or hardcore weekend warrior, you can benefit from these fight-conditioning drills. The average person off the street cannot hit a heavy bag for a complete 3 minute round. Well the hell with the average person We left the mediocre world behind us a long time ago This basic punching drill can be performed on a heavy bag or while shadow boxing with light hand weights. I recommend 3-5 pounds to allow for maximum speed. Punch in a non-stop manner for an...

The Burpee Pullup Challenge

This challenge will also last for 10 minutes. Your goal will be to perform as many Burpees and Pull-ups as possible in a 10 minute period. Each Burpee will add 1 point to your total Each Pull-up will add 2 points You are allowed to rest as often as you like, but your score will suffer with extended rest periods. You can perform any of the pull-up styles including chin-ups illustrated in The Underground Guide. Burpees must be performed with a full jump, not just standing up. This challenge is...

Training Ingredients For Combat Athletes

Let's now take a look at each of the ingredients that I have listed above. These recommendations are not set in stone, but will point you in the right direction when constructing your unique training program. Flexibility - You should always include a brief stretching session as part of your warm-up. Stretching should be conducted on a daily basis. Balance training - Balance training is perhaps the most neglected ingredient among athletes today. An easy way to fulfill your balance training need...

Additional Exercises To

Feet Wall Exercise

Variety is always important when training. Let's look at some new exercises that you can add to your workout arsenal. Wall Pushups are useful if you are having difficulty progressing to a full-fledged handstand pushup. Many individuals attempt handstand pushups for the first time and are overcome by the fear of exercising from an upside down position. Your first attempt at a handstand pushup may be psychologically challenging. One of the best ways to overcome this feeling is by gradually...