Top Fitness Expert reveals a circuit training program for grappling and martial arts:
Circuit training is a form of exercise in which both muscular and aerobic endurance is increased. A group of activities are strung together (a circuit) and are completed for a given number of times or are completed for a specific amount of time.
Your options for creating a grappling and martial arts based circuit are infinite. Grappling and martial arts circuits can include body weight resistance exercises, aerobic exercises, dumbbell exercises, machine based exercises, kettlebell exercises, partner resistance exercises, isometric exercises, and sport specific exercises.
Why should grapplers and combat athletes incorporate circuit training into their routine?
You don’t need fancy equipment- Your body doesn’t know the difference between you running on a $5,000 treadmill or running on a grass field.
Time efficiency- One of the most common struggles combat athletes face is balancing skill training with conditioning. There’s only so much time available to train so it’s important to get the most bang for your buck; Circuit training will certainly do that.
Specificity- These workouts can be structured to include sport specific exercises. For example, a grappler can throw in a set of sprawls or resisted shots into their routine.
Program design for circuit training - Although a sample workout will be included, I’ve provided some tips on creating your own grappling and martial arts circuit training routine. There are many variables (which can be altered) to consider. These include: exercise selection, frequency, rest time, length of each circuit, length of workout, repetitions, and resistance.
Frequency- This depends on your overall grappling and martial arts training program and your conditioning level. Generally, 2 or 3 of these routines per week would be great. They can be included with your other routines or on their own at a different time of day.
Exercise selection- Compound movements are a good idea because they will give you more bang for your buck. I would rather see my grappling and martial arts athletes doing a squat variation than an isolated calf raise. I also like explosive movements such as burpees for improving explosive power.
Time length- This refers to the time of the exercises, each circuit, and the whole routine. Individual exercises can vary in length anywhere from 15 seconds to 2 minutes. My grappling and martial arts circuit workouts usually last around 15-30 minutes. They are often very intense so that my 15-30 minute routine is adequate.
If I’m working with someone who is close to a fight or tournament I may try to mimic the time lengths of their upcoming bout. If they have a 3 five minute round fight coming up, we may do 3 circuits consisting of 5 minutes each.
A sample routine
Here is a sample routine I took about 15-20 of our students through recently at the Serra Academy. Keep in mind that this was done with no equipment and just mat space. This is how I concluded our Friday night competition class.
Circuit 1
15 burpees
30 seconds mountain climbers
15 hand clap pushups
Jog around mat
Circuit 2
15 diamond pushups
30 seconds of jumping jacks sprinting
10 v sit
Walk around perimeter of mat for active recovery (There were some high level athletes in this class who actually jogged this portion).
*The second circuit was performed immediately after the first circuit. I gave the class an option to perform either 3 or 5 circuits. They had already trained hard up to this point. Most of them chose to do 5 circuits. It took them only 14 minutes to complete the grappling and martial arts circuit routine.
Burpees- Start in a standing position. Squat down and put your hands on the floor in front of you. Kick your legs back into pushup position and quickly do a pushup. Without pausing, kick your legs back in and jump into the air like you’re grabbing a rebound. Repeat.
Mountain Climbers- Begin in pushup position. Turn hands so fingers are facing the outside. Keep hips from rising into the air and alternate running your knees into your chest. Repeat for required repetitions.
