By Brendan McKee, Men's Journal
If you want to look, feel, and perform better,
consistency and variation are essential. That's why you should borrow
movements from different sports and approaches as much as possible.
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the workouts below, we've taken cues from strength coaches, Brazilian
Jiu Jitsu practitioners, and Muay Thai academies from around the world —
all hardcore approaches to fitness where the goal is to get into peak
physical shape. This approach is very much based around Tabata and HIIT
training, which happens to pair well with the demands of each respective
sport. (It doesn't hurt that it'll get you shredded, either.)
In
an effort to keep the rep schemes as simple as possible, below is a
breakdown of how you should progress week to week with time on and time
off for each movement as well as the amount of total rounds.
- Week 1: 4-6 Rounds, 30 seconds of work, 10 seconds of rest
- Week 2: 4-6 rounds, 35 seconds of work, 10 seconds of rest
- Week 3: 5-7 rounds, 35 seconds of work, 15 seconds of rest
- Week 4: 5-8 rounds, 40 seconds of work, 20 seconds of rest
As you'll see in the demonstrations, we recommend (and prefer) to workout in minimal footwear, especially socks, which help us move more efficiently and feel more comfortable. That's up to you. Either way, let's get started!
Football Inspired Bodyweight Workout
For your first week of this tabata-style workout, you'll
perform 4 to 6 rounds of each move for 30 seconds, followed by 10
seconds of rest, before moving onto the next movement.
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Strength Coach Inspired Warm-up Workout
For your first week of this tabata-style workout, you'll
perform 4 to 6 rounds of each move for 30 seconds, followed by 10
seconds of rest, before moving onto the next movement.
- Reverse Lunge with Knee Up
- Lateral Lunges
- Overhead Squat
- Side Plank
- Hip Tap Push-ups
- Table/Inverted Rows (assuming you have a table and that it is big enough)
- Downward Dog Push-ups
BJJ Inspired Workout
For your first week of this tabata-style workout, you'll
perform 4 to 6 rounds of each move for 30 seconds, followed by 10
seconds of rest, before moving onto the next movement.
- Knee-to-Chest Rocking
- Straight-Leg Extensions with Rotation
- Toe Points
- Push-Up Walks
- Step-Ups from Knees
- Lateral Lunges
- Hands Behind Back Walks (forward, backward, left & right)
- Sprawl or BJJ Get-Up
Muay Thai Inspired Workout
For your first week of this tabata-style workout, you'll
perform 4 to 6 rounds of each move for 30 seconds, followed by 10
seconds of rest, before moving onto the next movement.
- Jump Rope
- Shadow Boxing
- Shoulder Taps to Push-Up
- Alternating Jumping Lunges
- Toe Touches
- Switch Knees
- Knuckle Burpees
- Air Punch Sit-Up
