Martial arts demand a unique combination of speed, power, and endurance. Traditional training methods like kata, bag work, and sparring are essential, but incorporating interval training can take your performance to the next level. Read on to learn more about incorporating interval training into your routine.
What Is Interval Training?
Interval training is a type of exercise that alternates between high-intensity bursts of effort and short recovery periods. This method improves both anaerobic and aerobic capacity, making it ideal for martial artists who need to explode with power while maintaining stamina for long fights or multiple rounds.
by thodonol
Benefits for Martial Artists
- Improved Explosiveness – Short bursts of high-intensity work mimic the demands of striking, kicking, and grappling.
- Enhanced Cardio Endurance – Martial arts require sustained effort, and interval training builds the ability to recover quickly.
- Increased Speed & Agility – Fast-paced drills develop reaction time and movement efficiency.
- Fatigue Resistance – Training under high-intensity conditions reduces exhaustion in real fights.
SAMPLE INTERVAL WORKOUT
Try this 20-minute martial arts-specific interval workout:
by Jacob Lund
Jump Rope – 30 second sprint, 15 second rest (5 rounds)
Adjustable Length: Stand on the middle of the rope and pull the handles up— they should reach about your armpits.
Material Matters: Speed ropes (thin, plastic-coated) are great for fast footwork, while heavier ropes (leather or weighted) help build endurance and strength.
Stay on the Balls of Your Feet: Avoid flat-footed jumping to improve agility.
Keep Your Knees Slightly Bent: This helps absorb impact and prevent injury.
Use Wrist Movement, Not Arms: Rotate the rope with your wrists for efficiency.
by BNMK0819
Heavy Bag Combos – 45 secong strikes/kicks, 15 second rest (4 rounds)
Hands Up, Chin Down: Maintain a strong guard at all times.
Rotate Your Hips and Shoulders: Power comes from your core, not just your arms or legs.
Strike with Proper Form: Don’t just throw wild punches or kicks—focus on clean execution.
Move Around: Treat the bag like an opponent—step in and out, pivot, and work on angles.
Keep a Balanced Stance: Avoid overcommitting to strikes that throw you off balance.
by AntoioDiaz
Burpees – 30 second max effort, 15 second rest (3 rounds)
Start in a Strong Plank: Keep your core engaged when hitting the push-up position to avoid sagging hips.
Land Softly: Absorb impact with your legs when jumping to reduce stress on your knees.
Full-Body Coordination: Make each movement smooth—no jerky transitions.
Exhale on the Jump Up: Helps maintain rhythm and endurance.
Don’t Hold Your Breath: Stay relaxed to avoid gassing out too quickly.
by Jacob Lund
Shadowboxing – 45 second high-speed movement, 15 second rest (4 rounds)
Keep Your Hands Up: Always maintain a proper guard to build muscle memory.
Move with Intent: Don’t just throw random punches—visualize an opponent and react accordingly.
Stay Light on Your Feet: Avoid being flat-footed; bounce and pivot as you would in a real fight.
Throw Clean, Snappy Strikes: Don’t rush—focus on proper mechanics.
Full Extensions, Quick Retractions: Punches should snap back to your guard.
Keep Your Core Engaged: Generates power and keeps you balanced.
WASH, RINSE, REPEAT …
Repeat the circuit 2-3 times depending on your fitness level. Adjust intensity and duration to match your needs.
by Neuropixel
Interval training is a game-changer for martial artists looking to improve their endurance, speed, and explosive power. Whether you’re a Muay Thai fighter, a Karateka, Taekwondo practitioner, or train in Krav Maga, adding interval sessions to your routine will help you train harder and fight smarter.
The GMAU Combat Strong Program
Global Martial Arts University has a modern, science-based strength and endurance course called Combat Strong. This course is designed with the martial artist in mind. It’s also a great total-body workout for non-martial artists!
Check out the course overview and learn more about the coach, Weston Titus. You can even try a FREE workout!
SIGN UP today and get Combat Strong!
