Hurricane Training (short and powerful, like a storm)
This "fit to fight" training will be done in five categories, spending one week on the first category as a "pre camp", and two to three weeks on the next four categories.
Jog for a five minute warmup
Sprint for 15 seconds
Let heart rate drop to 120 bmp
Repeat sprints to a total of nine times
The next four categories will be performed just as the first, but with two sets of back to back exercises during intervals, followed by a 45 second rest until next sprint. Weights and reps should vary on fighters physical ability.
Category II (increase sprints to 20 seconds)
1-3 medicine ball toe touch,judo pushup
4-6 pike up,single leg burpee
7-9 medicine ball triangle,swiss ball pushup
Category III (increase sprints to 25 seconds)
1-3 cable reverse fly,triceps pushdown
4-6 incline dumbell cline,dumbell shrug
7-9 barbell upright row,bentover row
Category IV (continue 25 second sprints)
1-3 close grip bench press,behind the neck pullup
4-6 weighted dip,barbell curl
7-9 split jerk,decline dumbell pullover
1-3 rope pull,sandbag lift (30 second sprints)
4-6 farmers walk,towel chinup (25 second sprints)
7-9 tire flip (20 second sprints)
And this is supposed to do... what exactly? Build strength? Condition? It doesn't really seem hard enough for the short length, even at its hardest level.
I can't lie, I don't know about this keep. I had picked this up from a buddy of mine, but questioned it's quality as a "fit to fight" program. Just wanted some feedback from someone who really knows how to get ready for a match.
It seems like a good concept, but only really as a pre-fight conditioning program, and only if the exercises and whatnot were changed up a little bit to be a little more difficult and more balanced.
this is also in the book traing for warriors but seems like a much more hardcore version of this. This system modified to fit your needs does sound effective tho, esp if you match it the the round time + rest + number of rounds of the average fight or game or match or whatever your into
From what I can gather, its meant to replicate the conditions of a fight, whereas you may have short busts of intense activity, such as scrambles, sprawls and g & p (the sprint sections), followed by periods of active recovery, such as being in guard, jostling for position (the weights sections). It looks interesting and is generating a lot of hype. Im currently 4 weeks out from a fight so will give it a go and see how it works for me
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