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