Combat Conditioning Drills

Body Weight Combat Conditioning Exercises 

50 Side Straddle Hops (4ct)

10 Alternating Toe Touches (4ct)

10 Side Benders ((4ct)

10 Cherry Pickers (4 ct)

10 Push Ups (4 ct)

25 Flutter Kicks (4 ct)

10 Bend and Reach (2ct)

10 Mountain Climbers (4 ct)

50 Crunches (1 ct)

10 Eight Count Body Builders (8 ct)

10 Knees to Elbow (4 ct)

10 Sprawls (2 ct)

Level 1=1 set

Level 2=2 sets

Level 3=3 sets

Kicking Drill

10 Front Snap Kicks

10 Roundhouse Kicks

10 Step Behind Side Kicks

10 Rear Leg Side Kicks

10 Knee Kicks

Level 1=1 set

Level 2=2 sets

Level 3= 3sets

Shadow Boxing Drills

Routine 1- Punches, strikes & blocks combinations.

Routine 2- Punches, blocks & kicks combinations.

Routine 3- Clinching & shooting combinations.

Routine 4-Punches, strikes, kicks & shooting combinations

Routine 5- All techniques combined.

Level 1= 1 minute rounds, 1 minute break.

Level 2= 2 minute rounds, 1 minute break.

Level 3= 3 minute rounds, 1 minute break.

Heavy Bag Drills

Routine 1-Individual Punches, Strikes & Kicks

(Power & Body Hardening)

Routine 2-Punches & Strikes Combinations

Routine 3-Punches, Strikes & Kicks

Level 1=1 minute rounds, 1 minute break

Level 2=2 minute rounds, 1 minute break

Level 3=3 minute rounds, 1 minute break

20-20 Drill

This drill consists of just 2 exercises push ups and mountain climbers.

Start by doing 20 push ups, then 1 mountain climber.

Then do 19 push ups, then 2 mountain climbers.

Continue till you do 1 pushup and 20 mountain climbers

Benefits: Upper and lower body workout that builds strength, endurance and conditioning.

Tips: The goal is to finish this drill with minimal to no breaks. Beginners can start by doing a 10-10 drill. Advance fighters can add more exercises or do a 30-30 drill.

Circuit Course Drill

This drill has 8 stations with various exercises.

Each member starts at a different station and conducts that exercise for 1 minute then rotates to the next till all 8 stations are complete.

Sample Stations:

Side Straddle Hops (Jumping Jacks)

Bend & Reach with a Medicine Ball or heavy object

Jump Rope

Roundhouse Kicks to a Heavy Bag (Simulate Leg Kicks)

Push Ups

Flutter Kicks

Shadow Box (Hand Combinations)

Sprawls

Benefits: This is a great overall conditioning drill, that also gives a fighter MMA sport specific skill training.

Tips: Beginners can start with fewer stations or less time. Advance fighters can increase stations, time, or number of rounds. Stations can be setup to the needs of fighters i.e. work on sprawls, upper body strength, etc. The goal is to take no or minimal breaks.

Save the Fight Drill

The purpose of drill is to give the fight the conditioning and skill to not be taken down late in a fight (Save the fight). Start with 1 fighter taking on 3-5 fresh opponents one at a time. The goal of the fighter is not to be taken down by using the clinch, after 1 minute feed the fighter a fresh opponent.

Benefits: Works on upper body strength, Solid stances, confidence to stay on their feet.

Tips: Make sure you continue to feed fighter fresh and challenging opponents. Advance fighters can lengthen rounds from 1 minute to 2-3 minutes.