How Much Does The Average High School Running Back Weight Drills To Increase Your Fighting Endurance

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Drills To Increase Your Fighting Endurance

More than any other quality, endurance is the most important thing for a martial artist. The thing is, it’s VERY easy to get out of gas during a fight and the scarier the situation, the more adrenaline is pumping through your body, the easier it will be to get out of gas. Your technique deteriorates, you lose energy, your guard drops, your pace slows, your will weakens, and you become helpless with each exchange.

Training is important to survive in battle. But that means knowing well how to train. There are different types of endurance and you need to know what they are and how to get them.

The different types of endurance are aerobic endurance, anaerobic endurance and muscular endurance. Aerobic endurance is the type of endurance marathon runners need. It is the ultimate ability to run for long periods of time at constant speed.

Anaerobic endurance is required for sprinting. It’s the type of endurance that allows you to burst with all your energy and last longer than average and recover faster.

Muscular endurance is the ability of your muscles to continue a sustained movement without failure. Remember doing wall sits in PE, feeling your legs burn? It takes muscle endurance to hold for a long time.

As a competitive athlete you need all 3, although the most important is anaerobic endurance, followed by muscular endurance, and finally aerobic endurance. You need to be able to explode with constant jabs during your fights, never tire of throwing punches and kicks, and last until the end.

Core exercises such as running and weight lifting are obvious tools for developing these skills. But there are some unique exercises that martial artists can use to develop all 3 and are specific to the martial artist’s needs.

I’m going to suggest 3 exercises you can incorporate into your martial arts training to start building your fighting endurance. Just remember that patience takes time and is easy to lose. So, stay consistent, have fun with the exercises, and change them often to keep them fresh.

Exercise #1: Release.

This exercise requires a heavy bag or a partner holding a kicking shield. You need a watch with a highly visible second hand or a companion with a watch. Start with 3 rounds of 3 minutes. For 30 seconds you will punch the heavy bag, going for power. Hold the hand more slowly and alternate your entire hand, and put your body into all the punches. After 30 seconds, increase the speed and go with more speed and less power. Do this for 20 seconds. Finally, when the 20 seconds are up, finish with 10 seconds of quick backstroke. Don’t worry too much about power. Hit the bag as many times as you can in that 10 seconds. And remember to breathe. After 10 seconds, repeat the power stroke for 30 seconds. Complete the cycle 3 times for a 3 minute cycle.

You can also change the timing of doing them in rounds 1 or 2. For example, round 1 requires you to punch for 1 minute and 30 seconds, then 1 minute, and finish in 30 seconds. Also, as your skills increase, you can increase the length of the 5-minute rounds or the level of the rounds.

Drill # 2: The Performer.

This exercise is best done with a partner holding a focus glove or pad thai, but can also be done with a heavy bag. Although you can substitute any punch, the combination I use is Straight, Cross, Lead Hook, Rear Hook, Lead Uppercut, Rear Uppercut. This exercise is called The Finisher because your mind throughout it all has to go to knocking with each punch. Full power, full speed. Begin by tossing the compound one at a time. Take a short, long break to catch your breath. Then throw the combination twice without stopping between the two. It should look like a 12-punch joint without a seam. Again, just a few seconds. Hit the combo 3 times, as if it were one long combo. Do this to 5. Then count them down, from 5 to 1.

The most important thing is to put everything you got into every punch. To do this, you can imagine that it’s the last 10 seconds of the last round and you have just stunned your opponent, the last time he was kicked out. Or you can imagine coming home to find an intruder attacking your family. Whatever makes your blood boil. You should be punching so hard that your partner is forced to back out of your relationship.

You can change the combination, go from 1 to a higher number or from a higher number down to 1 instead of a pyramid, or add a kick at the end of each series to change the exercise.

Exercise #3: chain kick.

It’s a great workout if there are at least 4 of you and you’re feeling a little competitive. You and your partner both wear pad thai or focus gloves and face each other. Start by throwing a series of kicks on the pads (we vary the kicks, but a basic set would be Lead Front Kick, Lead Round Kick, Rear Round Kick, Side Kick, Spinning Back Kick). As soon as you are done, you immediately put the pads on your partner, go back to open the gap with each kick so that he has to move forward constantly and still move between sets of kicks. The first trainee pair to complete the kick chain 5 times wins. Take a break and repeat. The best 2 out of 3 or 3 out of 5 wins everything.

You can increase the challenge of this exercise, not by changing the type of kicks, the amount of kicks, or the amount of lunges, but by doing some or all of the kicks with the body or the head.

Sifu Forrest

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