I tend to use a bunch of intervals and complexes in my training. There was a time period where I found myself focusing more on strength and conditioning than I was on technical skills, so I’ve tried to shift the focus. If/when I have time to train, then I make sure I get the skill work done first - punch, kick, pad work, stick, knife etc. Then I get some strength/conditioning in. Here’s where the intervals and
complexes work well.
Intervals - since I don’t have the fancy HR monitor (yeah, I know I should get one), Fixed intervals are the easiest for me to implement. Usually in the 20-30 second work range, with 2X rest. Occasionally I’ll throw in some 1:1 work:rest sets or 2:1 work:rest. One of the rope intervals that I use follows this sequence
30’ x 1.5” rope: 30 seconds “Fighting”, 60 seconds rest
50’ x 1.5” rope: 20 seconds “Fighting”, 40 seconds rest
50’ x 2” rope: 10 seconds “Fighting”, 20 seconds rest
By “Fighting” I mean that the rope is not anchored by anything and the goal is to keep the rope moving for the entire period and to keep the entire rope off of the ground. I learned this from John Brookfield at a Perform Better seminar a few years ago.
Complexes – I mostly use Rep based or AMRAP style complexes with KBs, BW, and Sandbags. Here’s a sample KB complex:
Snatch 5L; Overhead Carry (scaled to space available)
Snatch 5R; OH Carry
C&P 5L; Rack Carry
C&P 5R; Rack Carry
One arm Swing 5L; Farmer’s Carry
One arm Swing 5R; Farmer’s Carry
Set a timer for your preferred round length (ex. 5:00 min) and see how many times you can get thru.
That’s all for now. Get out there and train, because your next opponent probably isn’t just
sitting around eating Krispy Kremes.