Martial Arts Conditioning
Develop explosive power, cardiovascular endurance, and core stability essential for martial arts performance.
3 days a week · 8 weeks · Intermediate · day 1 free, the rest with Pro
Day 1 - Explosive Power & Core — Fast twitch muscle fibers and rotational power
- Box Jumps: 4 × 5-8, rest 90s
- Medicine Ball Slams: 4 × 10-12, rest 1 min (Explosive full body movement.)
- Plyometric Push Ups: 3 × Max reps, rest 75s
- V-Ups: 3 × 15-20, rest 1 min
- Russian Twists (weighted): 3 × 15-20 (each side), rest 1 min
Day 2 - Active Recovery / Flexibility — Mobility and flexibility training
Rest day.
Day 3 - Strength & Grip — Full body strength and gripping power for grappling
5 exercises (Pro).
Day 4 - Active Recovery / Flexibility — Mobility and flexibility training
Rest day.
Day 5 - Cardio & Endurance Circuit — Sustained high-intensity effort
4 exercises (Pro).
Run day 1 with no account