Indoor Conditioning Options



By Ross Enamait - Published in 2004




As a fighter, there is nothing worse than possessing the desire to
train, while lacking the resources necessary to apply this motivation.
Consider morning roadwork as a classic example. Roadwork has been a
staple in the conditioning of combat athletes since the beginning of
time. But what happens on those mornings when you are unable to run due
to poor weather conditions? What can a fighter do when outdoor roadwork
is not an option?

Have no fear, there are plenty of indoor roadwork alternatives. A partial list is provided below:

• Minute Drills
  
• Burpee Intervals
  
• Tabata Intervals
  
• Jump Rope
  
• High rep calisthenics
  

This list will allow one to improve work capacity, anaerobic endurance,
mental toughness, and more. You do not need an outdoor track to perform
these workouts. If the weather is not cooperating, you can perform your
roadwork indoors.

Let’s look at a sample week. This program is intended for an experienced fighter who is preparing for competition.


Sample Indoor Roadwork Week



Monday: Interval training via jump rope, stationary bike, or Versa Climber

• 5 x 60 seconds (full speed) – allow 60 seconds of rest between intervals
  
• 5 x 30 seconds (full speed) – allow 30 seconds of rest between intervals
  
• Finish with one set of bodyweight squats (ex. 100 reps)
  

Tuesday: Burpee Intervals (see article)


Perform 4 to 6 rounds. Each round should range from 2 to 3-minutes, depending on the condition of the athlete.


Wednesday: Jump Rope x 20-minutes (continuous)


Integrate various jump rope drills. Examples include:

• Double Unders
  
• High knee running in place
  
• Criss Cross
  

Throughout the 20-minute session, integrate fast paced bursts (ex.
double unders) with less intense skipping patterns. This rope session
will simulate a fartlek running session.

For more jump rope routines and a sample video clip, check out Jump Rope Training.


Thursday: Interval Training and Tabata Intervals

• 5 x 60 seconds (full speed) – allow 60 seconds of rest between intervals
  
• Finish with one round of Tabata Bodyweight Squats
  

Interval training will be performed with a jump rope, stationary bike, or Versa Climber machine.


Tabata Intervals are to be performed with 8 x 20 second work periods,
each separated by 10 seconds of rest. For more information on the
Tabata protocol, check out this article.


Friday: Minute Drills

• Burpees x 30 seconds
  
• Jumping Jacks x 30 seconds
  
• Split Jumps x 30 seconds
  
• Repeat (total time = 3 minutes)
  
• Rest one minute and complete 4 to 6 rounds
  

Saturday: Jump Rope x 20-minutes (Same as Wednesday)


Sunday: Rest day


Summary



Perform these roadwork alternatives early in the morning. You can then
rest throughout the day, before returning to the gym in the evening to
focus on skill work (ex. sparring, bag work, partner drills) or
strength work. This weekly routine integrates a mix of anaerobic work,
with sustained aerobic work via the 20-minute jump rope sessions. This
program is not intended for continued use, but does offer an option
when the weather is not cooperating.

There is no excuse to skip out on your roadwork. Work around the weather. You will be thankful on fight night.





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About the Author - Ross Enamait is an innovative athlete and
trainer, whose training style is among the most intense that you will
find. Ross is committed to excellence and advancements in high
performance conditioning and functional strength development. He has a
sincere interest in helping today's athlete in their quest for
greatness.

Ross has authored several training manuals, and is available for private training in the New England area. You may contact him directly at





ross@rosstraining.com
http://www.rosstraining.com/articles/indooroptions.html