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[jpmbujutsu]

I've been training nothing but Body Weight exercises for 6 months now.
Dropped about 10lbs. I feel stronger then ever.
Anyway I try to mix up my routines constantly.
Here is one I just completed. "F'n Killer"
I tried to make it specific, a bit CQC hardcore conditioning.

All exercises do 30 sec. 
Then switch.
No break between exercises.
1 min break between rounds.
I use a timer called Gymboss www.gymboss.com
You can set intervals makes it easy.
The idea is that in a fight things are constantly changing. There is no isolating a muscle.
So I wanted to consistently change the exercises and attacking a variety of muscle groups.
I normally change every 20 seconds and do more exercises but it does require a cheat sheet. As you get fatigued you have trouble remembering the routine.
When your done you have only been working out fro 15min. You will be soaked with sweat and maybe even have puked.
Please let me know how it works.


Train Like a Madman !   
   
Round # 1                            
Burpees or Sprawls                            
Hindu Squats                            
Body Climbers / Mountain Climbers     
Run Squats                            
Dive Bomber Push ups   

Repeat cycle to complete 5 min round.   

Round # 2   
Heavy Bag Punch outs   
Core Push Ups   
Heavy Bag Punch outs   30 sec.
Speed Knee Huggers (Abs)   30 sec.
Heavy Bag Punch outs   30 sec.

Repeat cycle to complete 5 min round.   

Round # 3   
Knife or Stick Shadow Fighting (Fast & Furious)   
Heavy Bag or Medicine Ball Slams   
Heavy Bag Stick Swings ( Fast & Furious)   
Ground & Pound (Heavy Bag)   
Bear Crawl   

Repeat cycle to complete 5 min round.   

[Snowball]

Hey Jim!

I'm intrigued by your workout but am lost on some of the descriptions. Okay, MOST of the descriptions! I know a hindu squat but, other than shadowfighting, I'm lost. Can you give a brief overview so I too can suffer?

Btw, we met at the Kennett Square seminar. I was the host.

Thanks for any help!

Rob

[michael]

That looks like a pretty tough workout. The only thing I would add would be pulling movements, i.e. various pull-up/chin-up variations with differing hand positions. Pull-ups are one of the best BW upper body conditioners, IMO, and are an important skill to have for the combat athlete.

I do a lot of BW stuff, but also throw in a lot of Barbell/dumbbell/kettlebell movements as well. I like the variety, and I think all are vital for a well-rounded, overall conditioned body. I even do Diamond Dallas Page's version of Yoga once a week or so, called "Yoga For Regular Guys". It is very strength oriented, and actually gets the heart rate up as well.

[jpmbujutsu]

The shadow fighting is shadow boxing with the various weapons.
Core Push ups are everytime you do a push up at the top bring one knee
up to your chest. This will engage your core.
As far as pull ups I agree. I just try to mix it up. Sometimes I cover every muscle group. Other times I cover 1 or 2.
Today I just riffed off a variety of different exercises.
I did 1 hr straight no stopping.
Much like a guitar player I just started to play and stuff just came out.
Sometimes it's a hit other times it's quit forgetable.

[usks1]

Jimbo,
Here is a training highlight reel from last Saturday.. We did a liitle bodyweight work, some sparring, & some scenario work.. Feel free to use any of this secret info.. Whew... 

http://www.liveleak.com/view?i=91f_1190335858

[grlaun]

KritterKat's lookin' good!  Did you both chant the musical score?  Great Chinese lyrics!

[Dawg]

I'll have to stick with Jimbo's training regimen.

Cool clip; I've always admired the fellas (and gals!) that float like a butterfly and sting like a bee. If I jumped off anything higher than three feet, there would be very loud crashing and snapping noises, along with embarrassing exclamations of pain from yours truly!
I've also got zero vertical lift capabilities.

I'm more like a "roll like a Mack truck and hit like a freight train" kind of guy.

To each their own!

[usks1]

I'll have to stick with Jimbo's training regimen.

Cool clip; I've always admired the fellas (and gals!) that float like a butterfly and sting like a bee. If I jumped off anything higher than three feet, there would be very loud crashing and snapping noises, along with embarrassing exclamations of pain from yours truly!
I've also got zero vertical lift capabilities.

I'm more like a "roll like a Mack truck and hit like a freight train" kind of guy.

To each their own!

Dawg,
Just a joke to help Jimbo get thru Monday morning. You won't see me doing the Tony Jaa workout either aside from the knees & elbows.. My petite little frame just ain't made for them flips... If I jumped off a wall that high, there would be a crater the size of a small city..

But they sure make for funny links to look at.

Rawhide,
Critter is in fine form ain't he... And of course you know I did the background music on my Ukelele.. 

[Dawg]

Kind of figured that...but, you never know with some of the characters on this forum!

For what it's worth; I was kind of diggin' the background music!

[grlaun]

Deano, you ARE the MAN!

[usks1]

I have my moments... Few and far between.. But they come out every now and again. 

[whitewolf]

OK i am doing the pushups with knee to  chest-i  have done them for 2  days now and in between sets i  sprint-my legs are killing me - oh when i do the push up i have two handles with small legs on them so when i do the push up my shoulders go  lower than normal-great exersise

What are dive bomber push ups ? i can  add them next-if i  know what they  are-thanks-

And lastly-pass on some info as what you recommend for endurance training to run and not get tired easily- whitewolf el lobo blanco

[michael]

Whitewolf, it's easier to show than to try and describe on the net. I do them sometimes, along with hindu push-ups. The hindu push-up does not have the reverse movement of the dive bomber---only the downward and forward one. With the hindu, the butt just pops back up to the starting position. Here you go:

http://www.youtube.com/watch?v=ttk8RdiIHzA

[Adventure]

Whitewolf, it's easier to show than to try and describe on the net. I do them sometimes, along with hindu push-ups. The hindu push-up does not have the reverse movement of the dive bomber---only the downward and forward one. With the hindu, the butt just pops back up to the starting position. Here you go:

http://www.youtube.com/watch?v=ttk8RdiIHzA

Funny, I was tought the oppisite: dive - pop up &  hindu reverse. Which is right


Better yet which one gives the best workout?

[michael]

Whitewolf, it's easier to show than to try and describe on the net. I do them sometimes, along with hindu push-ups. The hindu push-up does not have the reverse movement of the dive bomber---only the downward and forward one. With the hindu, the butt just pops back up to the starting position. Here you go:

http://www.youtube.com/watch?v=ttk8RdiIHzA

Funny, I was tought the oppisite: dive - pop up &  hindu reverse. Which is right


Better yet which one gives the best workout?

Everything I have ever read or seen shows the dive bomber following the same backwards movement as the forward one, and the Hindu with only the forward movement.

As far as best workout, they are both good, just different. I like them both, but usually do the Hindu's.