Here is a highlight of my conditioning for fighters circuit from EvolucaoThai.com
This week I crushed them with a bodyweight circuit followed by abs and core training.
I love bodyweight training, especially for fighters because you can improve overall cardio, endurance, explosiveness. mobility, agility and muscular endurance while burning fat.
Using bodyweight exercises is generally better on the joints and will make them stronger while decreasing chances of injury.
The abs training at the end is essential for all athletes in order to strengthen core to also help decrease injury but improve overall strength and athleticism.
Add Bodyweight HIIT circuits 2X per week into your overall training after your skill training session or on an off combat training day.
Abs and core should be trained at least 3-4X per week.
Bodyweight HIIT Circuit
Do 2 rounds of this 10-exercise circuit. Perform each exercise for 60 seconds of work followed by 15 seconds rest one after the other with no rest in between. Rest for 2 minutes and finish 2-3 rounds
Abs and Core Finisher
As a finisher complete one round of each exercise one after the other for 1 minute followed by 10 second rest.
Push Up Alternating Leg Raises
Forward to Reverse Lunge
Static Leg Raise
Alternating Front Kicks and Knee Strikes
Table Top Triceps Press
Low Pulsating Squats
High Plank Dynamic In and Outs
Abs and Core Circuit
Low Plank Leg Lifts
High Side Plank Right
High Side Plank Left
Plank Oblique Tucks Right
Plank Oblique Tuck Left