As I mentioned in my last post, the feedback I’ve gotten from you (regular readers of this blog) in the last several weeks has been super helpful. So I’m making an effort to cover topics that I’m getting lots of requests for – today, I’m going to share with you a basic kettlebell workout I’ve designed for combat athletes.
Kettlebells are a fantastic tool for building strength, endurance, efficiency and mental toughness – all qualities that are needed for combat sports like mixed martial arts, boxing, kickboxing, etc.
Most kettlebell exercises have specific application to fighting skills – for example, an efficient kettlebell clean and press requires the athlete to go very quickly from relaxation to tension, something a combat athlete has to do multiple times during a fight.
Now, the term ‘combat athlete’ is obviosly very broad – a boxer is going to train quite differently than a mixed martial artist. But there are some similarities – and I’ve written up a sample kettlebell circuit workout that can be adapted for your specific situation.
The important part of this circuit is that each exercise is done for time instead of reps; the work:rest ratio is what we’re focusing on.
The ‘combat kettlebell circuit workout’ I’ve created is built for a mixed martial artist who has five minute rounds in competition – but the work:rest ratio could be adapted if you’re a boxer, wrestler, etc.
Do as many reps as you can of each exercise in one minute; move immediately to the next exercise without resting; rest for about 60 seconds and repeat the circuit two to four more times for a total of three to five rounds.
- kettlebell swings (single or double)
- Turkish get ups (one minute continuous reps each side)
- kettlebell squats (single or double)
- kettlebell burpees (burpee performed with kettlebell in each hand; kb push up – jump feet up to squat – jump in air with kettlebells at sides – these are brutal)
Kettlebells are a popular training tool for combat athletes because they’re great for building strength endurance, cardio conditioning and mental toughness (among many other things). The ‘combat kettlebell circuit workout’ I outlined in this article is a great starting point; train hard – and I’d love to hear your feedback in the comments section below!
P.S. Want to learn more about how to perform the basic kettlebell exercises in this article – and where to get tons more kettlebell circuit workouts just like this one? Check out my Kettlebell Basics Premium Workout Mega-Bundle by clicking below: