Lockdown ! Solo training
You are locked up, a prisoner, stuck in hotel limbo or quarantined and you still need to train but you do not have the luxury of a gym or training partners. For what ever reason you need to maintain a personal regime of combative training. Self defence, sport or general fitness. In any case here is a basic template of a circuit that you can employ to help you stay sharp.
Mindset….
Before you start make sure that you understand what you are training for. Train specific to this and during the entire session make sure that you do not stray away from this objective. If you are doing this for fitness, then your mindset is not as important as a need to burn kilojoules and to fixate on the movements for their own sake. Sports players remember that the other person you may face is training hard, they are fixated on your defeat. You are an obstacle to them for their wider career and their victory is your loss, how hard an obstacle that you present is determined in the moments before the competition. Moments like the training that you are about to endure.
Mindset for self defence minded readers only
For those who are training for self defence, know one thing. The threat that you may some day meet is vulgar, violent and celebrates in your misery. Any victory that this enemy achieves will be at best leave you feeling shame or at worse it will cost yours and/or your loved ones lives. You are the only line of defence when it comes to your own self-preservation. The threat does not care, they are desperate and predatory. They are experienced at exploitation and horrible in their implementation. You need to prepare for the most horrible situations possible, Your physical and mental conditioning needs to be focused on that understanding. Now with the scary grown up talk out of the way let us get on with the circuit itself.
Basic template for the circuit.
Train each group as their own segmentation. Switch stances from south paw to orthodox as often as you like. After you have warmed up accordingly. You can commence. Adjust the reps and sets relative to your time constraints, level of conditioning and eagerness to push yourself. It is after all a template.
Group A (Three sets or run throughs)
20 x Jab Cross Lead Hook
20 x Knee strikes (aim for the body, make sure you drive them in)
15 x Push ups
20 x Jab slip
15 x Squats
20 x Jab Cross Lead Knee
After your three or so sets advance on to the next group
Group B (Three sets or run throughs)
20 x Sprawls
20 x sit ups
20 x Lead check rear knee
20 x Jab Cross Lead round kick
20 x Leg raises or V up sit ups
20 x Rear uppercut Lead Hook
After your three or so sets advance on to the next group
Groups C (Three sets or Run throughs
20 x Knee to chest jumps
20 x Sit ups with elbow strikes as you reach the ‘up’ position
20 x Lay flat, stand up, two punches, two leg strikes, then lay back down, repeat
20 x Rear elbow, Lead hook, Rear uppercut, Lead elbow
15 x wide push ups, stand up, Cross, Lead hook
20 x Jab Cross Sprawl
And once you have done that make sure that you stretch accordingly.
Happy training
March 2020