How To Start Conditioning Your Body

Let’s look at ways to start conditioning the body for combat. Most threat encounters only last for a minute or two. And most of the time we go from a calm state to a very intense state in seconds.  

Most threat encounters are not planned and therefore we are usually not ready for the encounters. So, to help prepare ourselves for this encounter, we need to train ourselves to respond to the threat at a moment’s notice.

One of the ways I train my body and mind to prepare for this encounter is to breakup my triaging. I use high intensity with intervals of low intensity. This helps mimic a physical fight or a life-and-death threat.

After warming up and stretching, I start with a burst of high intensity training, and then I slow down the training for a short period of time before launching out again with high intensity training. 

Let’s take a look at an example of a workout. After stretching and warming up, line up on a striking bag. Start striking the bag as fast and as intense as you can. Attack the bag with punches, knee strikes and elbow strikes. I usually do this exercise in 30-second to 60-second intervals. 

After the 30 to 60 seconds have passed, I slow down my attacks for 15 or so seconds, then jump back into high intensity, striking on the bag for another 15 seconds. I then drop down and start a set of pushups (20 to 25). Then I roll over to a sit-up position and complete 20 to 25 sit-ups. 

After the sit-ups are completed, I jump back to my feet and start my strikes on the bag for another 30 seconds. 

After the 30 seconds have passed, and after my breathing is at a high rate of speed, it’s time to control my breathing and bring my self back down to a calm or natural state of breathing. I want to focus on slowing my breathing and heart rate.

I do this by sitting down on the floor with my legs crossed or on the edge of a chair. I close my eyes and focus on my breathing. I focus on controlling my breathing by taking slow deep breaths in through my nose and out threw my mouth. I keep focusing on my breathing until I can return my breathing to a normal state. 

This can be a challenge on you physically and mentally. At first, it may be hard to control your breathing or to breathe in through your nose and out through your mouth. Stay focused and keep trying. It is important that the warrior learns how to control his or her mind and body. 

This type of training is focused on two elements. First, it mimics what takes place in a fight. Fights usually go from nothing to high intensity where it remains at high intensity for just a few moments before returning to a state of nothingness. 

By training this way, your body is learning how to respond to this environment. It becomes a normal state of being. When your mind and body are familiar with this action, it will respond better because it is moving into a familiar place. It will be less shock on the system.

The second element is mind and body control. It is important that the warrior learns how to control his or her mind and body.   

After you have done this for a time and your body and mind become conditioned to this type of training, start changing things up. 

Example: After you have done one circuit of training and have brought your breathing back to a normal state, burst back up and start the circuit again. 

Keep changing things up. Play with the time intervals and the physical workouts.

Note: If you have never done this type of training before, be sure to start out slow. Start with 10, 15, or 20-second intervals. Slowly work your way up to 30 and 60 second intervals.   

It takes time to condition your body and mind to these types of workouts. Don’t be in a hurry, but at the same time you want to push yourself a little more each time.