Need help with station training

[Seca Sec]

by station training I mean stuff like having 4 sepperate exercizes and doing 1 min on each of them to create 1 round. for example wall walks, then sledge drags ect.

I've found it pretty good to do this if theres a small group of you.

I've already got a handfull of good exercizes to use, but just wondering if anyone has any other fight conditioning specific exercizes I could use just to mix it up abit.

I done 2 x 4 min rounds of these today and I was fucked. soooo unfit. I'm hoping to eventually get it upto 3 x 6 mins.

anyways holla at me with some ideas please and I'll shower you with love.

thanks,
Jacky Sexton

[Duchman]

by station training I mean stuff like having 4 sepperate exercizes and doing 1 min on each of them to create 1 round. for example wall walks, then sledge drags ect.

I've found it pretty good to do this if theres a small group of you.

I've already got a handfull of good exercizes to use, but just wondering if anyone has any other fight conditioning specific exercizes I could use just to mix it up abit.

I done 2 x 4 min rounds of these today and I was fucked. soooo unfit. I'm hoping to eventually get it upto 3 x 6 mins.

anyways holla at me with some ideas please and I'll shower you with love.

thanks,
Jacky Sexton

walk to the other station. start fighting with a highpace with your mate. switch up. Repeat for 4x5

[Seca Sec]

walk to the other station. start fighting with a highpace with your mate. switch up. Repeat for 4x5

sparring hard...I will end up with black eyes and unwanted bruises which i cant be bothered with.

I've got a injury at the min anyway and cant do anything contact. thats why I'm trying to get a head start on the fitness for when im back into it.


so any other ideas?

[Rob Hannis]

burpees, squats, jump lunges, sprawls, bag cleans/presses, clap push ups, tuck jumps, bag jumps, pummels, meds ball passes, med ball slams, sledghammer work, sled drags, sprints.

Anything that you think would be nasty throw it in there, sparring obviously the closest related to a fight but if you don't have a partner to do it then you have to use alternatives. If you just don't want the black eyes then just do a quick grapple with no subs to keep you both moving rather than trying to hold down.

[Seca Sec]

burpees, squats, jump lunges, sprawls, bag cleans/presses, clap push ups, tuck jumps, bag jumps, pummels, meds ball passes, med ball slams, sledghammer work, sled drags, sprints.

Anything that you think would be nasty throw it in there, sparring obviously the closest related to a fight but if you don't have a partner to do it then you have to use alternatives. If you just don't want the black eyes then just do a quick grapple with no subs to keep you both moving rather than trying to hold down.

cheers mate, i'll try a few of these out next time.

I did try depth push ups but I felt they were too hard to do at a fast rate for 1 minute.

not sure weather its me having girly shoulders, me not having trained for a while, being tired after doing all the other stuff or just it was generally too hard though.

[Rob Hannis]

cheers mate, i'll try a few of these out next time.

I did try depth push ups but I felt they were too hard to do at a fast rate for 1 minute.

not sure weather its me having girly shoulders, me not having trained for a while, being tired after doing all the other stuff or just it was generally too hard though.

Start with clap push ups for as long as you can then drop to normal ones, then to knees if required, just keep working them.

[Dave Hirst]

Just be creative with what's in the gym... I like to work a 5 minute round, 4 minutes of exercises and then the last minute something fight specific, for example...

1. Pressups on kettlebells with alternate pulls to chest after each rep
2. Medicine ball sit-ups
3. Suplex/ground and pound on grappling dummy (slam the bag, 3-6 shots, then pick it up and slam it again)
4. Shooting/bear crawls with the bungee cord
Then...
5. With a partner (fresh) working on takedowns from clinch or sprawling on shoots and pummelling, depending on your gameplan...

Then 1 minute break, and start again with some different exercises