Endurance Workout for Fighters

Endurance Workout for Fighters

At Fighters4Christ, we are always trying to find different methods to develping ourselves as fighters, or to push ourselves to our limits so we can push them further.  This workout lasts a week of a variety of drills that will increase speed, power, and improve technique.  Rest is for the tired.

Day 1

5 – 10 minute warm up

5 minute stretching

Speed Drills
1000 punches
500 kicks (focus on all kicks)

Power Drills
1000 punches on heavy bag
200 kicks on heavy bag (focus on basic kicks)

Core exercises (25 reps each totalling 400)

Day 2

5 – 10 minute warm up

5 minute stretching

5 minute Shadow boxing

30 second pushups

5 minute shadow kicking

30 second jump squats

5 minute shadow kickboxing

30 second v-ups

5 minute heaving bag boxing

30 second v-pushups

5 minute heavy bag kicking

30 second calf raises

5 minute heavy bag kickboxing

30 second crunches

Core exercises

Day 3

Weightlifting

Work Biceps, Triceps, Forearms, Shoulders, Lats, Quads, Calf muscles, Back, and Chest twice.

Day 4

5 – 10 minute warm up

5 minute stretching

5 minute Shadow boxing

30 second pushups

5 minute shadow kicking

30 second jump squats

5 minute shadow kickboxing

30 second v-ups

5 minute heaving bag boxing

30 second v-pushups

5 minute heavy bag kicking

30 second calf raises

5 minute heavy bag kickboxing

30 second crunches

Core exercises

Day 5

Cardio Day

Day 6

Light Exercise

Day 7

Rest

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