Move Jutsu » Workouts

Solo MMA Drills – Video 2

admin — Fri, 11 Sep 2009 21:03:41 +0000

Another great drill video but this time concentrating on the shrimping technique. I use this technique as part of my existing drill routines.

Solo MMA Drills – Video 1

admin — Fri, 04 Sep 2009 21:00:03 +0000

Found a good video for anyone wanting to do solo MMA/Ju jutsu drills and you haven’t got a partner.

20 Minute Interval Drill

admin — Thu, 03 Sep 2009 21:28:23 +0000

This is a good interval drill I’ve been using lately. Its a great all-rounder and I normally warm up with a few trounds of Bas Rutten shadow sparring (Thai Boxing or MMA) to get the heart beating well.
You may notice there’s a few mini-tabata protocols in there.

Burpees – 1 min (aim for 20 in a minute)
Rest – 30 secs
Corner-Corner – 1 min
Rest – 10 secs
Lateral Jumps – 1 min
Rest – 30 secs
Decline Pushups – 1 min
Rest – 30 secs
Knee Get Ups – 1 min
Rest – 30 secs
V Sit – 20 secs
Rest – 10 secs
V Sit – 20 secs
Rest – 10 secs
V Sit – 20 secs
Rest – 30 secs
Jumping Squats – 20 secs
Rest – 10 secs
Jumping Squats – 20 secs
Rest – 10 secs
Jumping Squats – 20 secs
Rest – 30 secs
Chinnies – 20 secs
Rest – 10 secs
Chinnies – 20 secs
Rest – 10 secs
Chinnies – 20 secs
Shadow Sparring – 3.5 mins
Rest – 30 secs
Knee Jumps – 1 min (aim for 60 in a minute)
Rest – 30 secs
Shadow Sparring – 3.5 mins

19 mins in total. If you do a few rounds of sparring before and after you can turn this into a killer 30min workout.

Workouts For Abs

admin — Fri, 20 Mar 2009 23:48:48 +0000

I’ve done a few abs workouts in my time and I’ve pulled together a few into this post. They all cover the various directions, movements and requirements of normal movement. There’s no silly 100 crunch reps here that will unbalance your musculature.

You can alter your reps dependent on your abilities. Push yourself though!

Workout 1 (repeat circuit 3 times)

V-Ups: 5 reps
Crunches: 10 reps (hold for 5 seconds at midpoint on way up)
Dumb Bell Side Bend: 5 reps each side
Plank: 30 seconds

Workout 2 (repeat circuit 4 times FAST)

Chinnies: 20 reps
Crunches: 20 reps
Back Extension: 10 reps

Workout 3 (repeat circuit 3 times)

Side Planks: 5 each side (5 second hold)
Plank: 30 seconds

I’ll do some more workouts for abs at a later date. I’ve found the Truth About Abs book invaluable in my workout routines. Blows away some of the myths about workouts, diets and getting a 6 pack.