Leg conditioning workout for martial arts –
first I perform a 5 minute warm up on the bike. The order of this workout is prioritizing strength first, then hypertrophy, followed by skills training and conditioning. You never want one energy system to be taxed so that it interferes with another. For example, exhausting yourself with a metabolic conditioning exercise (like jump squats for instance) would be counter productive to do before deadlifting or doing heavy squats.
Onward to today’s workout:
Barbell Back Squats: 3-4 warm set sets, then 5 sets of 5 with a weight that’s 75-80% of your max.
Step Back barbell lunges 3 x8 superset with side kicks x 12 each leg (if you have a heavy bag you can hit it, if not just throwing the kicks in the air is perfectly fine)
Forward walking barbell lunges superset with front snap kicks x 12 each leg.
Weighted barbell hip thrust x 15 superset with roundhouse kicks x 8 each leg.
Plyo jumping lunges x 8, tornado kicks x 4 each leg, Squat and front kick alternate x 10 each leg (20 squats total).
Static Hip Strengthening kicks: You will perform side kicks with your leg out, NEVER putting your knee down, just snap the foot out and bring it back, nice and slow.
3 sets of 15 kicks each leg.
Go Back and forth between legs without resting for this. It’ll burn.
Standing Weighted Calve Raises superset with db jump squats 20/10. 3 sets then done.
Finisher – Rapid fire bag work – 30 kicks as fast as you can each leg on the heavy bag.
Stretch for 10 minutes. Hamstrings, glutes, hips, quads and calves. Hold each stretch for 30 seconds.