HIGH OCTANE KETTLEBELL WORKOUT FOR FIGHTERS

 

The ultimate endurance building workout for stellar stamina in the late rounds.

BY MIKE SIMONE  

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Fighters, regardless of fighting style, need to be machines. They've got to take hits and dish them out which just as much intensity from the start. To supplement their conditioning, many fighters will include High Octane Cardio (HOC) routines into their training. HOC is a method that typically involves body weight movements followed by some running in between - for example, do a set of push ups, run 400 meters, do 10 squats, run 400 meters. HOC is not only great for building endurance and stamina, but it also ramps up fat burning and can be used as an option to prevent workout boredom. We stopped by to visit Mike Stehle of Training Room Online in Avon and Point Pleasant Beach, New Jersey for one of his go-to HOC routines. What You Need:One Kettlebell and One Jump Rope The Warm-Up Perform one round of: 20 rope skips or 20 jumping jacks 10 body weight squats 20 rope skips or jumping jacks 10 kettlebell swings 20 rope skips or jumping jacks 5-10 push ups 20 rope skips 5 kettlebell cleans on each arm 20 rope skips

The High Octane Cardio Demonstration

The High Octane Cardio Workout

Do 30-second intervals at each station non-stop until you complete the last one, then rest for 2 minutes. This ends up being 5 minutes of work with a 2 minute rest between. GOAL: Complete 4-5 rounds. ONE >> Kettlebell swings 30 seconds TWO >> Jump rope or jumping jacks THREE >> Kettlebell push press - Right Shoulder/Left Shoulder (15 seconds on each side, or do 30 seconds on one side end then do the other side on the next round) FOUR >> Jump rope or jumping jacks FIVE >> Kettlebell goblet squat SIX>> Jump rope or jumping jacks SEVEN >> Kettlebell cleans or snatches - Right Shoulder/Left Shoulder (15 seconds on each side, or do 30 seconds on one side end then do the other side on the next round) EIGHT >> Jump rope or jumping jacks NINE >> Plank TEN >> Jump rope or jumping jacks Note: When this workout becomes to easy, increase the kettlebell weight.