Working Class Fitness: Jumping Jacks Can Make You a Better Fighter… Yes, Jumping Jacks


Working Class Fitness LogoWe all know that one of the most important physical characteristics a fighter (or just the regular guy who wants to be in fighting shape) needs is great cardio.  But having great cardio by itself isn’t enough – a fighter doesn’t need to just be able to having a good heart and set of lungs.  He needs to be strong, fast, and generally just do a lot of work – while having good cardio at the same time.

There’s a big difference between being in shape enough to go do roadwork and even do hard sprints, and sparring, grappling, or hitting the bag for several rounds.  The harder work taxes much more than just a fighter’s wind.

Plus we know that a fighter needs speed and explosiveness.  And speed and explosiveness are rooted in first being strong.  In other words… work that’s done in the gym.

So how can we combine all this to build the type of conditioning a fighter can really use?

An easy way is to simply add smaller, “active-rest” exercises during your strength workouts.

An “active rest” exercise is one that keeps you moving and working, yet is not so difficult that you’re not able to still rest and recover from whatever the “real” work (for lack of a better term) is in your workout that day.

There are two types of “active rest” exercises I like to use: moderate effort, more explosive exercises for low to moderate reps, and very easy exercises for slightly longer time periods.

Examples of the former might be box jumps onto shorter boxes, bench jumps, burpees, or possibly even explosive pushups (depending on your strength levels).  These would be done for 6-10 reps.

Examples of the latter would be jumping jacks, shuffle splits, seal jacks, or even rope skipping.  You could do these for 30-50 reps or simply just 30 seconds.

You would pick one set of each, and do them directly after your sets in a strength workout.  So say you were doing bench press and rows.  You’d do a set of bench, followed up by (for example) bench jumps x 8 reps and jumping jacks x 40 reps. Repeat for all your sets of bench press.  Then after a set of rows, you might do burpees x 8 reps and rope skipping for 30 seconds.  Repeat for all your sets of rows.

What this allows you to do is focus primarily on your strength workout yet add a ton of extra work to the workout as a whole.  This makes you do a lot of excess conditioning, getting you breathing hard and your heart pumping while focusing on your strength work.  The “active-rest” exercises in and of themselves are never that tough in an individual set, but it’s the cumulative volume and fatigue that will build your overall capacity.

Try this out on your next workout and see how it goes.

- – – – – – – – – – – – – – – – – – -

Before you go to the gym again, you owe it to yourself to find out what kind of MMA workout pro fighters, boxers, recreational MMAists, or just the “regular guy” who wants to be in shape like his favorite fighter *should* be doing.  (HINT – it’s not the crap you see in the magazines.)  To discover the truth, hit up Wiggy at www.workingclassfitness.com or on Facebook at http://www.facebook.com/matt.wiggy.wiggins.

(Physical exercise can sometimes lead to injury. WorkingClassFitness.com and MMAWeekly.com are not intended to be a substitute for professional medical or fitness advice. Please consult a physician before starting any exercise program, and never substitute the information on this site for any professional medical advice or treatment you may receive or the assistance of a fitness professional.)

view original article >>
Report here if this news is invalid.

Related News

  • 14 days ago
  • 127 views

The Ultimate Fighter had another near upset in the second week, but No. 2 seed Joanne Calderwood did just enough to escape No. 15 seed Emily Kagan. Kagan showed just how deep the 115-pound division i read news >>

  • 28 days ago
  • 3 views

By Shaun Al-Shatti @shaunalshatti on Sep 3 2014, 2:34pm Former UFC fighter Brandon Vera is expected to make his debut in the ONE FC cage on December read news >>

  • 5 days ago
  • 5 views

Is it fair that Eddie Alvarez will make his promotional debut this Saturday at UFC 178 against resurgent lightweight contender Donald Cerrone? Maybe not, but it doesn't really matter. The fans are in read news >>

  • 28 days ago
  • 6 views

Longtime UFC fighter Brandon Vera will make his ONE FC debut in December, officials today announced.Filed under: News read news >>

  • 13 days ago
  • 1 views

Roy Nelson always shows up. While the qualities that make an athlete a great fighter are not necessarily the same attributes that are carried into their personal lives, one element that runs... read news >>

  • 8 days ago
  • 52 views

With the deepest and most talent-rich divisions in the game today, the UFC is overrun with deserving title contenders. From former champions to undefeated phenoms, the nine weight classes that make u read news >>

  • 28 days ago
  • 4 views

Former UFC fighter Brandon Vera is expected to make his debut in the ONE FC cage on December 5th at ONE FC 22: Warrior's Way, which is slated to take place at the Mall of Asia Arena in Manila, Philip read news >>

  • 19 days ago
  • 6 views

BRASILIA, Brazil – MMAjunkie was on scene for today’s UFC Fight Night 51 fighter weigh-ins. Check out our photo gallery of the festivities.Filed under: Featured, News, Photo Gallery, UFC read news >>

  • 24 days ago
  • 19 views

Longtime mixed martial arts (MMA) veteran Jake Shields will FINALLY make his World Series of Fighting (WSOF) debut, when he throws hands opposite Ryan Ford in the WSOF 14 main event on Oct. 11, 2014 read news >>

Jump to: