Circuits

I've long been a fan of fight/skill specific circuits as a way of improving conditioning and power endurance for combat sports.  YouTube has hundreds of examples of the circuits used by pro and amateur fighters alike.

The idea of course is to simulate the type of exertion specific to fighting through the performance of exercises that place similar demands on the athlete, over the same period of time for which they will be fighting.  In this respect exercise selection is crucial, as is equipment.

IHP who worked with Jeff Monson and ATT have used this approach with success.

One of the great things about circuits is that you can switch them up and experiment with different exercises, durations and the equipment used which helps to stave off boredom as wells as ensuring that adaption is avoided, whilst stressing and conditioning the necessary aspects of the body and system.  You can perform a set number of reps or as many as possible within a time frame.

Recently I decided to collate all the circuits I've used over the years - I've detailed them below.

3 min run
Band Rotations	Superset with	Sandbag Clean & Press
Recline Pull		Dumbell Snatch
5 x 10 sec sprints

In this circuit perform the superset exercises for 10 reps.  Where going to one side (rotations) or using one arm (snatch) go for 10 each arm.

Run	1 Minute
Box	1 Minute
Knees	1 Minute
Dummy Lift	10 Reps
Heavybag Kicks	20 each side
Band Pull	20 each side
Sprawl	10 Reps

In the circuit above, set a time to beat - I like 6mins,

Landmine Press and Band Pull	10 Each Arm
Band Twist	10 Each Side
Dummy Lift	10 Reps
Landmine Twist	10 Reps
Band Lunge	10 Each Legs
Recline Pull	8 Reps
Hanging Leg Raises	10 Reps
Sprawl	10 Reps

Deadlift	6 Reps
Dumbell Press	6 Reps Each Arm
Dumbell Swing	6 Reps Each Arm
Sandbag Row	6 Reps
Sandbag Squat (bag on shoulder)	6 Reps Each Shoulder

40 seconds of each back to back

Heavybag punch

Sprawl

Sandbag shoulder

Sit through

Dummy ground 'n' pound

Dummy lift

Plank

Resistance band shoot

Sandbag bearhug

Heavybag punch

With all of these I tend to go through 2 - 3 'rounds' with minimal break to ensure that I get a good blast.
Anyway, next time you're bored or stuck for conditioning ideas, try one of these.  You can thank me later.