Martialist workout
Generally there are two schools of thought when it comes to fitness for self defense. The first believed that a high level of fitness is essential to surviving a physical altercation. They don’t believe you can be effective unless you are in very good shape. The second believe that self defense techniques should work in spite of your level of physical fitness. Any techniques that require a high level of fitness, they say, are out. As is often the case, both camps are partially right. One should have the highest level of physical fitness on can because that is just one more variable we can control, however, any techniques that work because of a person high level of fitness have no place in a self defense toolbox.
I have developed a test that you can use to see if you are physically able to perform what I feel are the most common aspects of a confrontation. This test is by no means exhaustive but I feel that if you can perform all of these tasks well you should be able to handle the majority of circumstances you may encounter in the street. For this test you will need 100 meters (yards) of space, the easiest way to find this is to go to a local football or soccer field. Be sure to stretch and warm up first, you won’t be any good if you pull a muscle
The hundred meter dash: This simulates the first burst of speed used to distance yourself from an attacker. Start at one end of the field and sprint to the other. A reasonable time 15 seconds, but 20 seconds is the very outside of acceptability. A good high school sprinter will do it in around 11 seconds. It is important to push yourself and keep sprinting.
The 1000 meter run: This simulates the extended run to get out of the danger area. This is a hard jog with the importance being to really push yourself and not stop at any time. Aim for about three minutes. This can be done in about two and a half minutes for someone on the higher end of fitness.
30 pushups in sets of ten: This is a pretty good indication of upper body strength. Try to rest as little as possible in between sets and complete the total in under 1:30. A person of a high level of fitness would be able to do them straight with no break in under 45 seconds.
Grapple for 2:00: Yes grappling is not combat but it is a good way to judge your ability to use your body to assert your will on another person. Two minutes is on the extreme outside of the length of a physical confrontation. A good grappler can go for five minutes or even ten.
Midsection: There is no way to reliably test ones strength in this area. It is too easy to cheat yourself and not even know it. Suffice to say that this area should be as strong as you can make it.
Now that you have a way to judge yourself, we need a routine that can maximize your ability to do the test and by extension function to the best of your capabilities in a street altercation. Again start at the soccer field.
This first exercise is a series of wind sprints combined with a jog. Do a lap around the goalposts to warm up. When you hit the start line sprint 25m then jog the 75m remaining to the other end line. At the goalpost turn and sprint 50m then jog the remaining 50m. At the goal post, again turn and sprint 75m then jog the remaining 25m. Once at the goal post, turn and sprint 100m then jog 200m to rest. Once you finish the 200m start again but descending this time. Start at 100m then 75m and so on until you finish then do a 200m cool down jog. This exercise really mimics the alternating fast and slow run that you may have to use to escape and attacker. Incidentally it is a much better way that jogging to prepare for sport fights. To up the intensity, eliminate the 200m rest jog in the middle.
The second exercise is push ups. Try to do them every day, even if you just do ten. Go to failure and remember to keep good form with you back straight.
The third exercise is crunches. This is a great exercise that in my opinion is worth 100 of the type of crunches people normally do. Do a crunch trying to get your whole back off the ground. Imagine pushing you shoulders into your hips. At the top hold for a slow 1 count. On the next rep hold for a slow 2 count before coming back down. Keep increasing the hold time until failure aiming for 20. This really tightens up the abdominal muscles.
The fourth exercise is called the shark pit. This consists of grappling for 5 minutes. This is best down with three or more people. One person is designated the “shark” and must stay in the middle. At 1 minute interval (or which ever interval you choose) a new opponent jumps in. This keeps the intensity high and forces the “shark” to keep trying. Everyone alternates as the shark and either leave the submissions out or start up again immediately on tapping. The goal is not to submit the person (although try if you normally would) but the get the work out. Also, if the situation becomes stagnant (such as an inescapable pin) start again.
Here are 4 simple exercises that really work the main areas of fitness needed for combat. If you do all of them at once it will take you less than 20 minutes or you can spread them out and keep the times even shorter. You don’t need to look like Frank Shamrock or Roy Jones Jr. but having a high level of fitness my end up being the difference between life or death.