Combat Conditioning Exercises

Combat conditioning exercises are not about putting on as much bulk as possible. To improve your fitness level for combat you need to do bodyweight exercises that improve your strength and endurance. Some of the best exercises for combat conditioning include what martial arts expert Matt Furey calls the "Royal Court": Hindu squats, Hindu push-ups, and back bridges.

  1. Hindu Squats

    • Hindu squats drop you much lower to the ground than regular squats and use more muscle. Stand with your feet shoulder-width apart and your arms extended in front of you at shoulder height. Bend your knees and lower yourself toward the floor keeping your back straight. Swing your arms down at your sides and come onto the balls of your feet. Keep going until your calves come into contact with your heels. Push back up straight quickly and bring your arms up in front of you, again held parallel to the floor.

    Hindu Push-Ups

    • Hindu push-ups work your chest, arms, shoulders, and abs---all important muscle groups for fighting ---just like regular push-ups, but they also increase the flexibility of your spine and hamstrings. Start by lying face down with your feet greater than shoulder-width apart and your hands beside your shoulders. Push up and back, lifting your hips in the air and pushing your heels to the floor. Straighten your arms. This is similar to downward-facing-dog pose in yoga. Then dip your chest down toward the floor as you bend your arms and sweep your body between your hands and up. Drop your hips and press straight up with your arms so that your hips are an inch from the floor and your chest is lifted. Look up and tilt your chin back. This is similar to upward-facing-dog pose in yoga.

    Back Bridges

    • Back bridges will really build up your neck strength and give you a flexible and strong back, all very helpful for ground combat. Start by lying on your back with your knees bent and feet on the floor with your ankles below your knees. Bend your elbows and put your hands by your ears with your fingers pointing toward your feet. Push yourself off the ground and arch your back. This will look like the wheel pose in yoga. Touch the top of your head to the floor and, if you can, cross your arms on your chest. Keep all your muscles tense as you try to expand the arch and rock your body to come more onto your forehead.

    More Exercises

    • Other good exercises for combat conditioning include wall walking, jumper squats, fingertip push-ups, handstand push-ups, and reverse push-ups. You may only be able to a do a few in the beginning but over time you'll be able to do several hundred. You might want to consider hiring a fitness professional to help you personalize your routine and keep you motivated. You can also buy a combat conditioning DVD and practice new moves at home.