456 - Training diary: "50 and 4" - Solo conditioning for striking and aggression
A solo home training template / video tutorial. High intensity, low time, minimal kit.
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I use a bunch of different training ideas for myself that I’ve put together or picked up over the years. All of my conditioning work is geared towards fighting rather than general fitness so is very much functional for its purpose I guess.
I am “high mileage” and have quite a few injuries and problems that I’ve accrued over the years, so much of my conditioning tends to be as minimalistic as possible. I prefer higher intensity and lower volume mostly as it tends to agree with me better. With that in mind here is an idea that you can try out and see if it works for you.
I designed this to be a short, aggressive superset based on striking.
Aggression is the key focus when performing and I use this set to condition myself to continue fighting at full power over a longer time. It’s as much a mental conditioning tool as a physical one.
If you do it as a straight run-through with minimal rest, it’s hard and that brings me to my next point.
The struggle is good for you:
This is supposed to be hard.
That being said, not everyone can do the following without some practice, so here are some options to get you up and going straight away without downgrading your results and short-changing your mental training with soft options…