| When I started training Jiu-Jitsu as a system | | | | working on your Stamina, Strength, speed, |
| for Self Defense, it became very apparent to | | | | flexibility etc outside of classes. If you're |
| me that the students did not take their | | | | going to wear a Club emblem, then wear it |
| personal Fitness to a level anywhere near | | | | with pride and live up to the expectations |
| that of competitive Martial Artists or | | | | that other people have of Jitsuka. There is |
| Fighters. Having a competitive Boxing and | | | | only an hour or two for classes so much of |
| contact Karate background made me far more | | | | the time has to be taken up practicing and |
| conscious of my fitness than many of the | | | | perfecting techniques so make an effort to |
| people around me. There is not that same goal | | | | get some fitness training outside of |
| of getting into tip top condition for an | | | | Jiu-Jitsu classes.Whatever level you're at |
| upcoming fight or Tournament because that | | | | now, try taking your body to that next level |
| goal is often preparing for a fight on the | | | | of fitness, you may even get to like it! At |
| street that hopefully would never happen. It | | | | least you know exactly what it took and what |
| is very difficult to sustain a very high | | | | it feels like to be there and get all the |
| level of fitness without a specific goal. | | | | benefits that go with it. When you are |
| Therefore, it is important for the average | | | | punching those bags just try to simulate |
| Student to set their own goals and take their | | | | fighting conditions by raising and lowering |
| level of fitness to whatever they feel is | | | | the tempo. When you go hard, really go for |
| required for their own situation. Remember | | | | it, when you lighten up think about your |
| why you are training and consider if your | | | | defence, movement and striking technique and |
| fitness will carry you through a real fight, | | | | don't let up on your speed. Use different |
| especially if it goes on for more than a few | | | | strikes; fist, open hands, sides of hands, |
| seconds as it most likely will.Try walking | | | | elbows, knees, shins and feet. Know what it |
| into your local Boxing Club and you'll be | | | | feels like to hit a solid object, otherwise |
| punched by the smell of Sweat on as soon as | | | | the first thing that you break could be your |
| you walk through the door. The whipping of | | | | wrist. Practice striking in combinations, |
| skipping ropes, rattling of Floor ceiling | | | | it's a far better way of getting through to |
| balls, speed balls, thudding on light and | | | | your intended target.The more you practice |
| heavy bags, people doing sit-ups, push-ups, | | | | your own striking techniques, the more |
| pull-ups, shadow sparring and Sparring with | | | | natural they begin to feel and the more |
| their training Pals. The general level of | | | | instinctively you will react. Don't just be a |
| energy is simply impressive. These guys train | | | | head hunter either and give some thought to |
| hard for a couple of hours each night, so | | | | the many other effective targets that are |
| then ask yourself; "What kind of match would | | | | available. Sparring and grappling is also an |
| I be"? Some people have trouble showing their | | | | essential part of training so do not neglect |
| techniques on a compliant partner so are they | | | | it. Even if you cannot follow a schedule as |
| really going to work on a guy that's | | | | laid out here, remember that doing something |
| continually pounding them with 3 and 4 punch | | | | has got to be better than doing nothing. You |
| combinations, dancing around on his toes and | | | | are responsible for your own Fitness and |
| can probably keep this up for quite some | | | | Health. We all know that Boxers get |
| time."I'll just take him to the ground" you | | | | themselves into incredible shape for a fight |
| might think but how are you going to react | | | | so it should make sense to at least do some |
| when you've been hit hard, maybe even for the | | | | of what they are doing and change it as |
| first time and your mind has gone blank. Have | | | | required to suit your style.A typical |
| you trained so much that instinct takes over | | | | simplified boxing type of workout could |
| and your body is reacting automatically? If | | | | involve the following:15 minutes Skipping or |
| this guy throws anything other than the right | | | | running10x3 min rounds Punch Bag/ Ball work |
| arm swing that your practices have been | | | | |
| limited to, you could well be in trouble. | | | | (Hands and Feet)3x3 min rounds on focus pads |
| This guy may not be a drunken bum throwing a | | | | with trainer3x3 minute rounds of |
| single Hay Maker, trouble can pop up | | | | SparringShadow sparring (Wear heavy |
| anywhere. These days Road rage for example is | | | | Gloves)Static exercises: (10 Reps of each) |
| even becoming pretty common, here you've got | | | | |
| someone who steaming from the ears and could | | | | Sit up Twist |
| really be anyone from any background, trained | | | | |
| or untrained. Ensure that in training you | | | | Push ups |
| have different partners and vary the level of | | | | |
| intensity.You don't need to train full-on all | | | | Squat Jumps |
| the time with your techniques but every now | | | | |
| and again raise it to a realistic level, it | | | | Burpees |
| will not only give you an inner confidence | | | | |
| that this stuff really works but will give | | | | Squat Jumps |
| you more of a workout too. If we trained | | | | |
| full-on all the time then many would get | | | | Squat Thrust |
| injuries and you'll end up having no one to | | | | |
| train with. If necessary get your attacker to | | | | Knees - Chest |
| wear padding to reduce that risk of injury at | | | | |
| that higher level. Think for a moment about | | | | Pike Sit Ups |
| those guys getting trained up for an upcoming | | | | |
| Kick Boxing Match, a full contact Karate | | | | Sit Ups |
| fight, Judo or wrestling. They know that if | | | | |
| they do not get into Prime condition for that | | | | Dorsal RaisesRepeat Static exercisesRepeat |
| fight, then it's likely that they'll get | | | | Static Exercises again if you've got anything |
| their Ass kicked soon after climbing through | | | | leftWarm down with a few rounds of skipping |
| the ropes. Needless to say most are pretty | | | | and stretching**This type of workout is to be |
| well prepared cometh the day.It's not to say | | | | repeated several times throughout the week |
| that you have to get to that level of fitness | | | | and remember, if you are cheating on your |
| and keep it all year round but be aware that | | | | training then the only person that you're |
| these guys tick over most of the year with a | | | | cheating on, is yourself**Train Hard / |
| reasonable level of fitness and then train | | | | FightwizeBy Malcolm Bale - 2nd Degree Black |
| hard, real hard, during the 5 to 7 weeks | | | | Belt in Jiu-Jitsu Self Defence run classes |
| leading up to a fight. Attending a class a | | | | and courses for Men, Women and Children. |
| couple of times per week and practicing your | | | | Learn Escape Techniques, Targeting and |
| techniques is great for getting your | | | | Striking, Ground Defence, Keychain Defence, |
| techniques sorted out but take your own | | | | Take Downs and Hold Downs. |
| Fitness Training into your own hands. Try | | | | |