Anaerobic vs Aerobic Conditioning

Our conditioning program will focus on two separate, distinct forms of training. We must target both our anaerobic and aerobic systems. Anaerobic training means to conduct an activity without oxygen. Anaerobic events, such as boxing, wrestling, and grappling, require muscles to contract at maximum intensity for short periods of time. An example would be a combination thrown in boxing or a take down in wrestling. Combat athletes MUST train anaerobically Aerobic exercise is classified as low to...

Paralysis By Numberalysis

You may be familiar with the expression paralysis by analysis. Paralysis by analysis occurs when someone overanalyzes a situation or problem. By overanalyzing the situation, they never make any real progress and are hence left paralyzed. Paralysis by Numberalysis takes place when an individual paralyzes his future gains and improvements by becoming satisfied with a certain number of repetitions. It happens all the time. Most people simply lack the willpower and resolve to continually challenge...

The Heavy Bag Makes Cowards Of

I have designed this Warrior training manual with exercises that can be performed without equipment. With this said, it just doesn't feel right to exclude the heavy bag. I am obviously biased towards the heavy bag because of my background in boxing but I can guarantee that it will not take long for you to feel the pain on the bag. If you have the chance to purchase your own heavy bag, I strongly recommend it. You can usually find a nice 80-pound bag at most sports shops or even online at one of...

Sprint Training

Sprint training is a great way to build explosive speed and anaerobic endurance. Interval work increases your anaerobic threshold while sprint training teaches you to explode with power and aggressiveness. A Warrior that can combine sustained anaerobic endurance with explosive power is a BAD MAN (or WOMAN) Sprint training is intense and can be completed fairly quickly. As with interval training, I do not recommend consecutive days of sprint training. Give yourself a day to recover following...

Set Goals For Yourself

Up until this point, I have discussed the quest towards success and your desire to be the best. We all make statements such as I want to be the best'. This attitude is necessary for success but unfortunately it is often difficult to determine whether or not we are in fact the best'. We must learn to measure our progress. By setting goals for yourself, you can monitor your development. You must set goals that can be measured and tracked. Goal setting is an important process that allows you to...

Warrior Conditioning

The routines in this chapter will be listed again in the Warrior Routines chapter. Thus far, I have discussed numerous bodyweight exercises that will help you achieve true Warrior status. These exercises will provide you with the functional strength necessary to overcome all obstacles. By performing these exercises consistently, you will have an advantage over any adversary that stands in your way. These exercises will enhance your strength, power, speed, and mind. But do not pat yourself on...

Warrior Nutrition

Let me start this chapter with a few IMPORTANT words of advice. Do not throw away your hard work by neglecting nutrition. Let's quickly review the first rule of the Warrior's Creed. It reads as follows. I will train with the utmost intensity, dedication, and desire. The exercise routines in this training manual are intense in nature. They will challenge you physically and mentally. You can expect to be sore from the workouts enclosed in this guide. As a Warrior, you will follow the creed by...

Warrior Stretching

There are a variety of opinions regarding the importance or lack of stretching. Unfortunately, most of these opinions are derived from self-appointed experts or those looking to target a new niche market. The fitness industry is notorious for developing new markets to over exploit and over charge. Consider the sudden development in core training products. It amazes me that someone can attach a rope to a medicine ball and all of a sudden have a 100 revolutionary breakthrough in fitness....

We Often Become What We Believe

We often become what we believe - believe in yourself and you will accomplish your goals. There is no substitute for confidence. Know that you belong and always show your confidence. Confidence is a very important concept. It is defined as a feeling or consciousness of one's powers or of reliance on one's circumstances. Regardless of your goals in life, you must approach them with confidence. You must know that you have the ability to achieve anything. Your only limitations are those that you...

Animal House For Time

Perform 20 consecutive minutes of animal training. Alternate between the exercises. Here is a sample routine As you can see, I have selected a variety of walks that all target different muscle groups. You can also perform animal routines based on distance. For example, perform 50 yards of each walk. The number of variations is endless to animal training. These workouts provide variety and intensity all in one.

Forget The Bullshit

Knee Hug Calf Raise

Now that we know the importance of core strength, let's look at how we achieve this goal. First and foremost, you can forget about all the bullshit that you are accustomed to reading in fitness magazines or seeing on TV infomercials. Everyone wants to sell you a new miracle abdominal strengthening device. Forget about this bullshit and let's get down to business. You do not need ANY equipment to develop a powerful, functional core. The Warrior's core routine will give you a six-pack while...

Divebomber Pushup

The Divebomber Pushup is one of the best Bodyweight exercises available. This exercise will effectively strengthen the upper body unlike any other pushup. This exercise is excellent because of the vast range of motion that is involved. It is important to practice bodyweight exercises that target as many muscle groups as possible in a single, coordinated fashion. The Divebomber Pushup is a perfect example 1. Begin with your feet wide apart. Your butt will be pointing up with your head looking...

Reverse Pushup

Reverse Pushup

Another great exercise that is a close relative to the Wrestler's Bridge is the Reverse Pushup. Perform this movement by pushing upward with your arms and legs in a simultaneous fashion. Another variation to the traditional Wrestler's Bridge is to hold yourself in the upright position of the Reverse Pushup. You will hold yourself from the hands and legs while your head remains off of the ground. Give it a try.

Stop Drop And Roll

Stop, Drop, and Roll is an excellent exercise that you should definitely include in your routine. This exercise is similar to the Burpee conditioning drill. Begin in a standing position 1 , drop into a squat position 2 , and thrust down to a lying position 3 . Steps 1-3 are exact to the Burpee. From Step 3, roll over onto your back 4 . Explode up to your feet 5 . You will end this movement looking in the opposite direction. Continue with this drill in a back and forth manner. This exercise is...

Burpees

Begin in a squat position with hands on the floor in front of you 1 . Kick your feet back to a pushup position 2 . Immediately return your feet to the squat position 3 . Leap up as high as possible from the squat position 4 . Repeat, moving as fast as possible. This is one of the best conditioning exercises available. Burpees will fatigue the upper and lower body while simultaneously developing stamina and explosive power. If you compete as a combat athlete, be sure to include these in your...