Get a Fighter's Physique: Best 12 - Week WJM Workout Program
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BOXING
KICK BOXING
KICK BOXING
If you think about cardio, treadmills and ellipticals may come to mind. When you think of strength and tone, you might envision weights and barbells. So many people turn to boxing because it allows you to improve your endurance, strengthen your muscles, and develop an unstoppable mindset.
KICK BOXING
KICK BOXING
KICK BOXING
Combining martial arts techniques and heart-pumping cardio, kickboxing is a high-energy workout that is guaranteed to burn calories and fat.
MUAY THAI
KICK BOXING
MUAY THAI
Muay Thai uses the whole body as a weapon and a shield. The fierce fighting style is thought to have been used by soldiers and also by locals protecting their lands. Long before it was a sport, Muay Thai was an important survival tool.
KARATE
FITNESS TRAINING
MUAY THAI
Karate use Iron Body conditioning training drills such as the Makiwara. They also strike each other’s bodies and look for weaknesses. This rebuilds muscles and bones overtime to make them stronger. They become as hard as iron and makes it almost impossible to hurt a Karateka. The Karateka on the other hand can deliver punishing blows.
MMA
FITNESS TRAINING
FITNESS TRAINING
Mixed martial arts If you have never tried mixed martial arts training, you must be wondering how it can benefit you. The training can be beneficial for everyone regardless of gender or age group. Even kids can benefit, too. Unlike what some believe, martial arts is not just for people who want to participate in competitions to demonstrate their power and strength.
It is for anyone looking to get into shape mentally and physically.
FITNESS TRAINING
FITNESS TRAINING
FITNESS TRAINING
Physical fitness is a state of health and well being and, more specifically, the ability to perform aspects of sports, occupations and daily activities. Physical fitness is generally achieved through proper nutrition moderate-vigorous physical exercise and sufficient rest.
Train Like A Muay Thai Fighter
Ever wonder what it takes to make it in the ring?
- Lucky for you, Muay Thai expert Srinivas Kuruguntla has put together a list of key training exercises to get you in shape and sharpen your kickboxing skills. Muay Thai, which literally translates to “Thai Boxing”, is a martial arts combat sport that requires strength, agility, and focus. Whether you’re ready to get serious and try out fight camp or you’re just looking for a way to get in better shape, Srinivas Kuruguntla training routine is sure to teach you some new moves and make you sweat.
Conditioning
- Like any sport, conditioning is an essential aspect of a fighter’s regimen. Improving your cardiovascular strength will lead to increased stamina and resilience in the ring when you are throwing elbows and dodging jabs.
- Run or jog 3-5 miles a day at least 3 times a week. (And use these playlists to keep you going.)
- Take a circuit training class 1-2 times a week. This will build your endurance and ensure versatility of body movement. Check out Switch Playground if you’re looking to try something new and happen to be in NYC or Cape Town.
Footwork
- Footwork, like jumping rope and ladder drills, has myriad advantages both in and out of the ring. Tyler explains, “Jumping rope, for example, serves many purposes and has many benefits. It’s a warm-up, a conditioning tool, develops hand-foot coordination, and builds mental discipline.” Increase your mobility by sticking to this footwork regimen:
- Jump rope 10 minutes a day, 6 days a week. As you build your fitness level, feel free to increase the length of time.
- Ladder drills 6 days a week. Try out the basics like the “side straddle hop” or “ladder back and forth” to get in the swing of things.
Shadowbox
- Once you’ve learned some basic Muay Thai moves like jab, cross, hook, etc., it’s time for you to try shadowboxing. Shadowboxing is an individual exercise in which fighters can warm up, master technique, and get comfortable with the way their own body moves. You should practice shadowboxing 20 minutes per day at least 6 days a week for optimal results. Here are a few tips to keep in mind as you get comfortable with this exercise:
- Create your own combinations and stick to them until they are mastered (ex: jab, cross, move, repeat).
- Focus on footwork and proper posture and stance.
- Your movement should be precise and relaxed.
- Throw your strikes in the air with balance and control.
- Practice in front of a mirror. This allows you to observe your own body mechanics as well as work on your defensive strategy. You can envision the strikes coming at you and learn how to move accordingly.
Bag Work
- Bag work is designed to help you develop power, focus on rhythm and timing, and build technique. Plus, it’s a great way to let off some steam and take out your anger on an inanimate object! Keep track of your time with either a basic timer or download the appBoxing Round Timer for free.
- Divide your bag work into rounds. You should do eight 3 minute rounds of combinations per day, 6 days a week.
Pad Work
- Fighting pros use pad work to warm up for matches and fine-tune their movements. It is also a valuable way to simulate the movement and dynamic nature of an actual Muay Thai fight. Pad work requires a partner.
- With your partner, take turns holding the Thai pads and actually doing the moves. The person holding the pads should call for specific strikes and combinations while the other partner implements them.
- Take turns. One person should hold the pads for six 3 minute rounds while the other performs the moves, and then you should switch positions and repeat.
- Pad work should be done 6 days per week.
Speed Drills and Combination Trades
- With a partner, take turns throwing combinations at each other. Decide who is on defense and who is on offense and stick to it until you switch. This should feel like a natural back and forth, similar to a game of ping pong.
- You should focus on speed with striking and trading jabs so your partner knows what is coming.
- Speed drills and combination trades should be done 2 times a week, typically in 12 3-minute rounds.
- Sparring Think you’re ready for the big leagues? Sparring is designed to most closely simulate an actual fight between you and a partner. Again, the essential protective gear is necessary; in addition to the shin pads, gloves, and mouth guards required for speed drills, headgear is also recommended for beginners learning to spar. Sparring is the final step before actually fighting in the ring so getting comfortable in safe conditions is key. Tyler explains, “Sparring should only be performed in a safe, controlled environment under trained supervision. At a traditional fight gym, this is only available through invitation by coaches. Coaches will maintain control, determine how many rounds, round duration, and partner pairing.” With sparring, you should be focusing on improving yourself—honing your personal technique, trying new combinations, and bettering your overall performance. Here are a few things to keep in mind as you learn to spar:
- Sparring is less predictable than speed drills and combinations trades. Offense and defense are not necessarily predetermined.
- Sparring is what you work up to in order to prepare for a real fight in the ring.
- Sparring should be done 2 times per week.
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