CrossFit-inspired workouts for martial arts
Martial artists, like any other athlete, need to have good cardiovascular endurance, flexibility, agility, strength, and power. And what better way to achieve all of these than through CrossFit-inspired workouts? CrossFit is a high-intensity functional fitness program that combines weightlifting, gymnastics, and metabolic conditioning. It doesn't focus on just one thing, but instead, it trains your body to be ready for anything.
In this article, we will discuss specific CrossFit-inspired workouts that martial artists can utilize in their training regimen. These workouts will challenge you both physically and mentally, pushing you to your limits and ultimately making you a better martial artist.
1. Tabata squats
Tabata squats are an excellent way to improve your lower body strength and endurance. It involves doing as many squats as possible in 20 seconds and resting for 10 seconds, repeated for a total of 8 rounds. This workout is intense and will leave your legs burning, but it's an effective way to build muscle and improve your overall conditioning. You can also add weights to the squats if you want to increase the intensity.
2. Thrusters
Thrusters are a compound exercise that targets your legs, core, and shoulders. It involves doing a front squat and then pushing the weight overhead in one fluid motion. This exercise is a great way to improve your explosive power and increase your overall strength. You can use a barbell, dumbbells, or kettlebells to perform thrusters.
3. Pull-ups
Pull-ups are a staple exercise in CrossFit and for good reason. It targets your upper body muscles, including your back, shoulders, and arms. This exercise is also an excellent way to improve your grip strength and overall conditioning. If you struggle with pull-ups, you can use resistance bands to assist you.
4. Burpees
Burpees are a full-body exercise that involves jumping, squatting, and pushing up. It's a great way to improve your cardiovascular endurance and increase your overall conditioning. Burpees can be modified to suit your fitness level, and you can also add weights to increase the intensity.
5. Box jumps
Box jumps are an explosive exercise that targets your legs, core, and overall conditioning. It involves jumping onto a box as high as you can, stepping down, and repeating for a total of 20-30 reps. This exercise requires you to be explosive and rapid, which is an essential skill in martial arts.
6. Kettlebell swings
Kettlebell swings are an excellent way to improve your hip power and overall conditioning. It involves swinging the kettlebell between your legs and then exploding up with your hips, pushing the kettlebell overhead. You can use a variety of weights to perform kettlebell swings, depending on your fitness level.
7. Double unders
Double unders involve jumping rope and getting the rope to pass under your feet twice before landing. This exercise is a great way to improve your agility, speed, and cardiovascular endurance. It requires practice and coordination, but once you master it, it's an effective way to improve your overall conditioning.
In conclusion, CrossFit-inspired workouts are a great way to improve your overall conditioning as a martial artist. Incorporating exercises like tabata squats, thrusters, pull-ups, burpees, box jumps, kettlebell swings, and double unders will challenge you both physically and mentally, and ultimately make you a better athlete. Remember to focus on proper form and gradually increase the intensity of your workouts to avoid injury. Start slow, and watch yourself grow into a stronger, more capable martial artist.