Physical Conditioning

Martial arts matches and sparring sessions are physically demanding. A karate or taekwondo match might be 2-3 minutes. A judo match can be 4-5 minutes of constant exertion. A BJJ match can go 5-10 minutes on the ground. Krav Maga training simulates adrenaline-dump scenarios.

Conditioning to Last

• Interval training: 30 seconds hard / 30 seconds rest, repeated 10-15 times. Mimics the burst-recovery pattern of sparring
• Jump rope: 3-minute rounds with 1-minute rest. Builds footwork, coordination, and cardio
• Burpees: the universal martial arts conditioning exercise. 3 sets of 10-15
• Running: 20-30 minutes steady state for aerobic base

Core Strength

• Planks: front and side, hold 30-60 seconds
• Sit-ups / crunches: 3 sets of 20
• Leg raises: 3 sets of 10 (strengthens hip flexors for kicking)
• Russian twists: 3 sets of 20 (rotational power for strikes and throws)

Explosive Power

• Box jumps: 3 sets of 8
• Squat jumps: 3 sets of 10
• Medicine ball throws: rotational, overhead, and chest pass — 3 sets of 8 each
• Sprint intervals: 30-yard sprints, 6-8 reps with full recovery