#fight conditioning

[bujutsu]

Workhorse: Training

15:00 or 1:00 on :30 off Rounds on the Tai Bag - Punches & Kick Combos

METCON 80X Double Unders 60x Air Squats 40x Push-ups 20x Box-Jumps 10x Pull-ups [7:12]

[bujutsu]

Workhorse: Training

BLACK WIDOW 5x Rounds (For Time) 30x Shadow Boxing 10x Push-ups 10x Squat Jumps 10x No Push-up Burpees 10x Mountain Climbers 10x Donkey Kicks 10x Leg Throughs [19.01]

[afterhours-pt-blog]

PT 06/13/2011 for 212

WARM UP (~10 MIN):

2 X 5 Minute Rounds

(30 second intervals in round 1 only):

High Knee Holds

Forward Shoulder Rotation

Reverse Shoulder Rotation

Squats

Jumping Jacks

Cross Countries

Knee Push Ups

Mountain Climbers

Speed Skaters X2

Round 2 Jump Rope

FIGHT CONDITIONING (~35 minutes):

6 X 5 Minute Rounds with 30 Second Intervals (1 minute rest between rounds)

In and Out Jab/Cross: Staggered Push Ups

Jab, Cross, (Change Levels), Body Hook, Head Hook: Squats

Spar the Bag: Mountain Climbers

Spar the Bag: Lunges

Spar the Bag: Sprawl w/Jump Knee

Speed Straights (30 sec on/ 30 sec off)

CORE/COOL DOWN (~10 min):

2 X 5 Minute Rounds with 30 second intervals

Plank/Right-Side Plank/Plank/Left-Side Plank

Superman/Banana

STRETCH (however long it takes):

Head to Toe; 5 Inhalation/Exhalation Cycles per Stretch

[imbaku-blog]

There is a reason fast paced/epinephrine inducing or gross motor movement training is a superior to slow paced/lecture or fine motor movement training. The speed in which our minds detect motion varies depending the speed in which we condition our bodies to react. Lecture type conditioning brings more detail for a movement but does not engage our quick twitch muscles and does not account for the loss of fine motor movement as well as the loss of function in our upper thoughts therefore becomes useless in a fight. Train perception and reaction under stress for to gain a better perception of real epinephrine inducing encounters. Here is an interesting video on how our eye perceives motion.