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


  • Share on Tumblr
  • submit to reddit

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 >>

Related News

  • 21 days ago
  • 20 views

On Saturday, Chris Weidman's first title fight against an opponent other than Anderson Silva let fans down. Early on, Weidman was beating Lyoto Machida by moving forward patiently and mixing in takedowns. After seemingly dropping the first three rounds on the scorecards, Machida came out more aggressive in the fourth stanza and began turning things around. Despite Machida's late push, Weidman was able to weather the storm. A takedown in the fifth round helped Weidman seal the win and defend his more

  • 24 days ago
  • 13 views

By Thomas Gerbasi more

  • 24 days ago
  • 21 views

Two American Judo Olympians, Travis Stevens and Jimmy Pedro, so how to defend the Judo favored rolling arm attack. more

  • 25 days ago
  • 26 views

UFC Fight Week kicked off with a self-defense class at the Gay and Lesbian Community Center. Forrest Griffin and Reed Harris ran the show and Paul Gift stopped by to check it out. Last night the UFC held one of the first events of Fight Week at the Gay and Lesbian Community Center of Southern Nevada, featuring appearances by Forrest Griffin, Reed Harris, and Megan Olivi. Zuffa and Fertitta Entertainment contributed funds to help build The Center a few years ago and have taken part in a number of more

  • 26 days ago
  • 155 views

Mixed martial arts is a sport filled with uncertainties and few are more familiar with this reality than Stefan Struve. Five years ago, the rangy Dutchmen came to the UFC and quickly established himself as a fighter of potential and promise in the heavyweight ranks—a division in desperate need of young talent. While there were setbacks along the way, "The Skyscraper" proved there was legitimacy behind the expectation, as he bounced back strong time and time again. It didn't take long for Struve more

  • 26 days ago
  • 39 views

Sexy Arianny Celeste bikini photos gallery from Fitness Gurls 2014 Swimsuit Issue, featuring 15 pics of the Ultimate Fighting Championship (UFC) Octagon Girl on the beach rocking a sizzling bikini in the magazine's July offering. more

  • 27 days ago
  • 4 views

There is no getting around the fact that Alexis Davis is a prohibitive underdog in the eyes of oddsmakers heading into her UFC 175 co-main event against Ronda Rousey this Saturday... more

  • 26 days ago
  • 32 views

The world's first smart glove is here, and Bloody Elbow has all the details of this innovative technology straight from the creator of the iPunch glove, Steven Cains. In today's combat sports landscape, everyone is trying to get an edge. Everything from extraordinary training measures to extreme methods of recovery and everything in between is being utilized by athletes around the globe. Any little scrap of progress is important, no matter how infinitesimal it might seem to the average human. Am more

  • 27 days ago
  • 43 views

The UFC wrapped up another marathon day this weekend. On Saturday, UFC Fight Night 43 was held in Auckland, New Zealand and UFC Fight Night 44 was hosted by San Antonio. The UFC Fight Night 43 card wrapped up with a Nate Marquardt submission win over New Zealand's own James Te Huna. Later, Cub Swanson ended UFC Fight Night 44 with a decision victory over Jeremy Stephens. While both men picked up a win in main events, Swanson and Marquardt are in very different positions. Swanson is closing in on more