30 minutes Stamina Workout routine for martial artists

30 minutes Stamina Workout routine for martial artists.

 

 Before any martial arts everyone should work out to flex your muscles and get ready. Like all martial arts, karate needs Stamina along with flexibility and other traits

It’s no wonder people are looking to boost their endurance and stamina. With the newfound rise of obstacle course races, triathlons, and good old-fashioned marathons, endurance and stamina are in demand like never before.



1) Sprint Interval Training





Sprint interval training is a popular workout among martial artists as it simulates the intense bursts of activity in training and competition. Sprinting helps you burn fat, increase muscle strength, and expand lung capacity; all of which are important in building your overall endurance.


You can start off with 10-second sprints every few minutes and slowly build it up to 30-second sprints. For optimal results, make sure you’re working yourself at maximum effort with minimal recovery time between each sprint. Famous martial artists and fighters like Roger Gracie, BJ Penn, and Georges St. Pierre have all been known to use sprints for strength and conditioning.


2) Jumping Rope





Simple yet effective, jumping rope for just a few minutes can do wonders to your overall cardiovascular performance. Other than strengthening your heart and lungs, it also works your arms, legs and core. Jumping rope is a popular workout for striking-based martial arts as it also increases hand-eye coordination, agility, speed, timing, and rhythm.


For optimal results, jump rope at a faster pace and add in different jump patterns like side steps, crosses, high knees, and doubles. This will work every muscle in your body to a greater degree and push your lungs to the limit.

3) High-Altitude Training Mask





Whether it’s running, cycling, swimming or martial arts, high-altitude training is being used by top athletes from different sports all around the world more than ever before.


The science behind high-altitude training is simple; because your body works harder at high altitudes where the air is thinner, your ability to process oxygen increases. And when you return to lower elevations, you will be able to perform with increased strength, endurance, and speed.


Wearing an elevation training mask or high-altitude training mask during training will make your workouts seem like it’s being held at high altitudes. And because wearing the mask forces your lungs to work harder, your stamina and ability to go harder in training will increase. Just strap on the training mask during your regular martial arts training sessions or any of the workouts listed here to get even greater results.


4) Circuit Training





Circuit training is one of the best ways to improve stamina, mobility and strength. In fact, studies have shown that it is the most time efficient way to enhance cardiovascular fitness and muscle endurance.


Circuit training usually comprises of 6-7 high-intensity upper-body, core, lower-body, and full body aerobic exercises. Each exercise is done for a specified number of repetitions or for a set time before moving on to the next. You can separate the exercises with a short rest period or completely omit rest periods to boost your muscular endurance and cardio.

Remember to always push yourself hard during your cardio conditioning workouts. This will help you develop mental toughness and give you the strength to push through the later minutes of training or competition as well. So start adding these things to your martial arts training and you’re well on your way to becoming a better athlete and martial artist!