Currently traditional methods of conditioning are still being used by fighters today. These "old school" ways of road work and jumping rope do not always provide a realistic training environment. Though effective in conditioning the aerobic system, these methods do not mimic a real fight. Fighting is a anaerobic activity, short controlled bursts of energy lasting no more then 3-5 mins. Fighters must train in the same manner as which they fight. Maintaining the same explosiveness during cardio workouts will better prepare a fighter for competition. I have researched some of the the most advanced program designs from highly respected leaders in the strength and conditioning field. Cardio is the most important aspect of fighting. If you can not breathe, you can not fight.The following FightShape Power Circuit has been created to take your cardiovascular fitness to a new level. Enjoy. This is the first level.

Visit this link to watch a video of the Circuit..

This circuit is 3 min in length. If your fight is 3 rounds then do 3 circuits..

*Jumping Squat

1) Begin with feet shoulder width apart and chest up with the med ball held at shoulder level

2) Squat down as far as possible without the heels rising up off the floor

3) Exploded up as high as possible pressing the ball up

4) Do not stop after landing return right back down to the squat position and repeat for 30 sec

*Alternating Med ball Push up

1) Move into a push up position with the med ball under one hand

2) Drop down into a push up, making sure your shoulders stays level

3) Immediately explode up so that you become airborne

4) As you cross to the other side of the med ball, move the ground based hand so that it lands on the med ball while the other hand transfer to the ground.

5) Repeat for 30 sec

*Step Up to Balance with Med Ball Press

1) While holding a Med Ball place one foot on a beach or step

2) Push up so opposite leg is rising to 90 degree and the med ball is pressed overhead

3) Return to starting position and repeat for 30 sec

- Rest for 60 sec & repeat for 5 sets*

*Med Ball Wood Chop

1) Stand about shoulder width apart, with a med ball held level with your chest

2) Lower the med ball down to the knee and perform a small squat, begin to rotate the ball up across the chest and over the opposite shoulder. Repeat for the other side each side for 15 sec.

*Med ball Squat Thrust with med ball throw

1) Begin by holding med ball at chest, standing about 3 feet away from a hard wall. Preferred cement wall.

2) Drop down into a push up position with hands on med ball

3) Bring feet back up next to ball & after returning to the standing position throw the med ball at wall

4) Repeat for 30 sec

*Jumping Lunges with med ball press

1) Begin in the standard lunge position each leg bent at 90 degrees

2) Explode up switching the position of the legs

3) Perform alternate jumping lunge while pressing the med ball up with each lunge for 30 sec
For more info please visit fightshape.blogspot.com

To be continued...
next installment nutrition