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    Warfit The Ultimate Combat Conditioning System

    Uploaded by

    Khalid Salim
    Training for combat athletes

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Warfit The Ultimate Combat Conditioning System

    Uploaded by

    Khalid Salim
    539 views9 pages
    Training for combat athletes

    Original Title

    Warfit the Ultimate Combat Conditioning System

    Copyright

    © © All Rights Reserved

    Available Formats

    PDF, TXT or read online from Scribd

    Did you find this document useful?

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    Training for combat athletes

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    539 views9 pages

    Warfit The Ultimate Combat Conditioning System

    Uploaded by

    Khalid Salim
    Training for combat athletes

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 9
    At a glance
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    The document provides a free sample of workouts from the Warrior Workouts program, which uses various training methods like metabolic conditioning, strength and power, and strength and conditioning. It includes exercises like medicine ball slams, kettlebell cleans and presses, and pushups. Additional resources on conditioning for martial arts and building striking power are recommended.

    The sample program uses various types of training methods including metabolic conditioning, strength and power, and strength and conditioning. It incorporates techniques like supersets of antagonistic movements and includes exercises from different modalities like kettlebells and bodyweight.

    Some of the exercises included in the sample workouts are medicine ball slams, clubbell rock-its, frog presses, kettlebell cleans and presses, pull-ups, power over pushups, alternating lunge jumps, kettlebell windmills, and wheel rollouts.

    Warrior Fitness Training Systems – www.warriorfitness.

    org 1
    A Free Resource from Warrior Fitness!

    Created for you by ~

    Coach Jon Haas


    Warrior Fitness Training Systems
    www.WarriorFitness.org

    Warrior Fitness Training Systems – www.warriorfitness.org 2


    Legal Stuff

    Copyright © 2013, All Rights Reserved

    All rights reserved. No part of this e-book may be reproduced or


    transmitted in any form or by any means, electronic or mechanical,
    including photocopying, recording, or by any information storage and
    retrieval system, without the expressed written permission from Jonathan
    Haas.

    Disclaimer:

    You must get your physician’s approval before beginning this exercise
    program. These recommendations are not medical guidelines but are for
    educational purposes only.

    You must consult your physician prior to starting this program or if you
    have any medical condition or injury that contraindicates physical activity.
    This program is designed for healthy individuals 18 years and older only.
    The information in this e manual is meant to supplement, not replace,
    proper exercise training. All forms of exercise pose some inherent risks.
    The author advises readers to take full responsibility for their safety and
    know their limits. Before practicing the exercises in this e manual, be sure
    that your equipment is well maintained, and do not take risks beyond
    your level of experience, aptitude, training and fitness. The exercises in
    this book are not in-tended as a substitute for any exercise routine or
    treatment that may have been prescribed by your physician.

    See your physician before starting any exercise or nutrition


    program. If you are taking any medications, you must talk to
    your physician before starting any exercise program. If you
    experience any light-headedness, dizziness, or shortness of
    breath while exercising, stop the movement and consult a
    physician.

    Warrior Fitness Training Systems – www.warriorfitness.org 3


    The Warrior Workouts
    A Free Resource Brought to You
    by Warrior Fitness…

    The following is a free preview of my upcoming program of the same


    name, The Warrior Workouts.

    This sample program consists of a complete 4 weeks of training and is


    designed to give you a taste of the various types of training methods
    used within the Warrior Fitness Training System.

    Each of these workouts has been specifically crafted to provide complete,


    full-body strength, conditioning, and power for martial art, sport, or
    anything else life can throw at you!

    Workout Notes
    Perform workouts 3 days per week, preferably on non-consecutive days.
    Continue to do joint mobility on a daily basis, preferably in the AM as part
    of your Morning Recharge Routine. Stretching should be performed after
    each workout as part of a proper cool down routine.

    Sub Max (SM) effort means do not go all out; leave 1 to 2 reps in the
    tank.

    Max Effort (ME) means do as many reps as possible in that set.

    Supersets are alternating between 2 or more exercises for the duration of


    the set. The exercises will often be placed as antagonistic movements
    opposite each other, like a push-pull combination.

    For all squats keep weight mid-foot balance, back straight from crown to
    tail, and knees out over the toes.

    Always exhale on effort and focus on keeping the core braced


    tightly, as if expecting to be gut-punched, on every exercise.

    Warrior Fitness Training Systems – www.warriorfitness.org 4


    Warrior Workout One – Metabolic Conditioning

    1. Medicine Ball Slam

    2. Clubbell Rock-It (Demo Video HERE)

    3. Unilateral Push-up Row (Demo Video HERE)

    4. Bodyweight Squat or Squat Jump

    5. Frog Press (Demo Video HERE)

    Protocol: Perform each exercise for 90 seconds followed by 30


    seconds of rest. Repeat 2 times.

    Core Training

    V-UPS – (3x10)

    Knee Hugs – (3x10)

    Russian Twists – (3x10)

    Warrior Fitness Training Systems – www.warriorfitness.org 5


    Warrior Workout Two – Strength & Power

    1A) Double Kettlebell Clean & Press (4 x 5) (Demo Video HERE)

    1B) Pull-ups (4 x SM)

    ~ Rest 1-2 minutes ~

    2A) Power Over Pushup (4 x 10) (Demo Video HERE)

    2B) Alternating Lunge Jumps (4 x 10 each leg)

    ~ Rest 1-2 minutes ~

    3A) Kettlebell Windmill (3 x-3/3) (Demo Video HERE)

    3B) Wheel Rollout (3 x 10)

    Warrior Fitness Training Systems – www.warriorfitness.org 6


    Warrior Workout Three – Strength &
    Conditioning

    1A) KB High Pull (3 x 8/8) (Demo Video HERE)

    1B) KB Goblet Squat (3 x 10) (Demo Video HERE)

    ~ Rest 1-2 minutes ~

    Warrior Lunge (3 x 10 each leg) (Demo Video HERE)

    Spiderman Push-up (3 x 10) (Demo Video HERE)

    Pull-up or Dips (3 x SM)

    ~ Rest 1-2 minutes ~

    As Many Rounds As Possible (AMRAP) in 3 Minutes of:

    a) Body Weight Squats (5x)

    b) Squat Jumps (5x)

    c) Push-up (5x)

    Core Training

    KB Pullover (3 x 10)

    Leg Lifts (3 x 10)

    KB Side Bends (3x 5/5)

    Warrior Fitness Training Systems – www.warriorfitness.org 7


    If you enjoyed this free resource, please take a look at out our full line of Warrior Fitness
    programs bringing you the best of fitness, martial art, and health.

    Additional Recommended Resources

    Warrior Fitness: Conditioning for Martial Arts

    Warrior Fitness will help you and your students attain a new
    level of strength, flexibility and endurance — quickly and
    with little chance of injury. Warrior Fitness combines old
    school fitness with modern exercise science.

    Warrior Fitness Guide to Striking Power

    Specific Physical Preparedness for ALL striking arts


    from old school Traditional Martial Arts to modern
    MMA! Learn how to build a powerful structure to stabilize
    punches, kicks, and martial movement! Discover how to use
    low-tech, high yield tools to strengthen strikes throughout a
    range of motion!

    Martial Power Program (e-book and video)

    The Martial Power Program is for those traditional martial


    artists committed to taking their body, mind, and spirit to
    the next level! This program is for people who are serious
    about learning how to functionally integrate high level
    fitness training into their martial arts practice!

    Ninja Mission Program 1 (Video and Manual)

    You will train like the ninja of feudal Japan preparing body,
    mind, and spirit through rigorous physical training and
    martial practice

    Warrior Fitness Training Systems – www.warriorfitness.org 8


    Evolve Your Breathing: Essential Techniques for Optimal
    Performance

    Learn unique and powerful breathing exercises drawn from


    martial arts, qigong, and yoga that will teach you how to
    Adapt AND Perform Under Stress!

    Dad Strength Program (e-book)

    A full 10 week program to go from Dad to Super Dad! A


    Three-Phased approach to Recover and Sustain Strength.
    Awesome for men in their 40’s, 50’s, 60’s, and beyond!

    Warrior Fitness Training Systems – www.warriorfitness.org 9

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