How do you keep in shape for Krav

[johnny-fred]

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TUESDAYS, THURSDAYS, SATURDAYS:
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1. Pullups / Handstand Pushups – 5 Sets stopping a rep or two before failure. If you cannot do handstand pushups, hold the top position or do partials. No rest between exercises, 2 minute rest between sets.

Rest 3 Minutes

2. Pushup Circuit / Chinups – 3 Sets stopping a rep or two before failure. No rest between exercises. 2 minute rest between sets. The chinups are close grip.

Pushup Circuit:
-5 One-Leg Pushups (Left Leg)
-5 One-Leg Pushups (Right Leg)
-5 Regular Pushups
-5 Tricep Pushups

Repeat until almost failure. Do not let your body touch the ground during the entire circuit, then go onto chinups. When you can, add in 1-arm pushups.

Rest 2 Minutes

Pistols – 3 Sets each leg until near failure. 2 Minute rest between sets. Use a pole to help as little as possible. Go slowly.

Rest 2 Minutes

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AB WORKOUT:
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1. 5 x 5 Janda Situps. Go up as far as you can, then hold it for 5 seconds. Power breathe when holding it. Then use your hands to get to the top and do a 5 – 10 second negative. 2 minute rest between sets.

Rest 3 Minutes

2. Tuck Sit. As few sets as you need to work up to a 15 second hold. When you can do this straight, add on another 15 seconds. When you can do it for a minute straight, do a full L-sit. As much rest as you need between sets.

Rest 3 Minutes

3. Hyperextensions. 2 sets of 30. 1 minute rest between sets. When you can easily do this, add 5 pounds of weight. If you can’t do the whole thing yet, stop just before failure.

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BAG WORKOUT: WEEK #1
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1. 3 x 3 Minute Rounds – Skill emphasis. 1 Minute rest between each round.

Rest 1 Minute

2. 3 x 30 Second Punch-Out Drills. 1 Minute rest between each round. Use straight punches.

Rest 1 Minute

3. 2 x 2 Minute Power Boxing Rounds. 1 Minute rest between each round.

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BURPEE INTERVALS: WEEK #2
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1. Burpees x 30 seconds
2. Shadow box x 30 seconds
3. Repeat For 2 – 3 Minutes

When one program becomes easy, move onto the next one.

1. 4 x 2-minute rounds with 1 minute of rest between rounds

2. 6 x 2-minute rounds with 1 minute of rest between rounds

3. 6 x 3-minute rounds with 1 minute of rest between rounds

4. 6 x 3-minute rounds with 30 seconds of rest between rounds

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Always do burpees with a pushup and a jump.

Do All Exercises Midspeed.

If you feel tired or sore, decrease the intensity of the workout, or skip it. If you think you are overtraining, decrease the intensity or frequency. After a while, add in the 2 types of breathing to the janda situps.

On the first week, do the bag workout after the workout, on the next do Burpee Intervals. Keep switching back and forth. When the burpee workout gets to easy, move onto the next program. When the bag workout becomes too easy, make the rest period shorter or the work periods longer.

For the running, just run 3 times a week and increase the mileage by about 10% everyone other week. Once you have a good base, do the beginners Ultimate 5K Plan, then start a 2-week circuit with all the different types of runs in it.

Burpee Program – #1
Hyperextension Weight – 0 Pounds
Tuck Sit Time – 15 Seconds
Week – Bag

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SCHEDULE:
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Monday – Krav Maga, Running
Tuesday – Workout
Wednesday – Krav Maga, Running
Thursday – Workout
Friday – Running
Saturday – Krav Maga, Workout
Sunday – Rest

Mon – Fri morning and night do a hamstring stretch and a door-grab (both hands as long as you can)

[yoadrian]

My weekly routine is…

My work-out schedule:

Krav class: 2x/week, fight class 1x/week, grappling 1x/week

Gym: 3x/week

As follows:

Stairclimber, 20 mins.
Sit-ups, straight: 50
Sit-ups, cross: 50
< 45-degree leg lifts: 50
extended-arm crunches: 30

Using free-weights:
3 x 6-8 reps, bench-press
3 x 6-10 reps, hack-squat
1 x 8 reps, calf-raises using hack machine
3 x 8-10 reps, lying T-row
3 x 8-10 reps angled bench flys
1 x 8 standing overhead shoulder lifts, single arm
1 x 8 reps vertical curls
1 x 8 reps ordinary curls

Using Universal machine:
2 x 10 reps tricep pulldowns
1 x 10 reps cable-cross-shoulder extensions
1 x 10 reps cable-curls
1 x 30 reps horizontal cable-resistence abdominal flexions (aka \”middle-eastern prayer sit-ups\”)

Others/misc.:
1 x 8 preacher curls
1 x 8 quad extensions (on machine)
1 x 8 glut/ham extensions (on machine)
1 x 8 dips
1 x 8 Roman sit-ups (lower back)
2 x 10 raised board sit-ups
1 x 10 raised board sit-ups, crossover

Whole thing takes about 2 hours to complete, depending on how crowded the gym is.

[Author]

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